Vegetarian Sources of Protein That May Surprise You

Did you know in 2011, the title of “Germany’s Strongest Man” was won by a vegan? Patrik Baboumian proved to the world that muscle and strength can be gained even without eating meat. Although a vegan or vegetarian diet may not be right for everyone, having a meatless meal every once in a while can be good and even healthy. Non-meat and vegetarian sources of protein are often packed with other nutrients and gut healthy components.

Now the question is, how can you get enough protein during the day without eating meat? You might be starting to think about having to eat copious amounts of tofu and protein powder, but that’s not the case. This article dives into vegetarian sources of protein that may surprise you.

First, let’s talk about complete and incomplete proteins. There are 20 amino acids (the building blocks of protein), and 9 of those 20 are considered essential amino acids. The label “essential” is given because our body can not produce those specific amino acids on its own, so they have to be consumed through food. Proteins that contain all 9 essential amino acids are considered complete proteins. So, an incomplete protein means a food lacks one of the 9 essential amino acids. Just because a food is considered an incomplete protein does not mean it is not as good.

Here comes a little bit of math. I promise it is not too hard. The average healthy adult needs around 0.8 grams of protein per kilogram of body weight. If you are in the USA, to convert pounds to kilograms, you can either google it or divide your body weight in pounds by 2.205 to get your body weight in kilograms (lbs ÷ 2.205). For example, say you weigh 160 pounds. To find how many kilograms that equals, divide 160 by 2.205 (160 ÷ 2.2 = 72.6 kg). 

After calculating your body weight in kilograms, multiply that number by 0.8 (kg x 0.8). So, in this example we would multiply 72.6 kg by 0.8 (72.6 x 0.8 = 58.1). That means, if you weigh 160 lbs, you would need around 58 grams of protein a day.

If you are trying to build muscle, aim to increase your protein intake to 1.4 to 2.0 grams of protein per kilogram of body weight. 

The amount of protein you need also may vary depending on illness or amount of exercise, but the paragraphs above share the general rules.

One of the few plants to rightfully take the title of complete protein: quinoa. For every one cup of cooked quinoa there is about 8 grams of protein. That is almost equivalent to eating 1 oz of chicken, 1.25 eggs, or 1 cup of skim milk. As well as being high in protein, quinoa is also an excellent source of fiber and rich in minerals like copper, magnesium, manganese, and zinc. Quinoa works great as a substitute for rice in any recipe, not only increasing the protein, but the vitamins and minerals as well.

Along with quinoa, hemp seeds are one of the few plant based proteins to contain all 9 essential amino acids and be considered a complete protein. In just 3 tablespoons of hemp seeds, there are 9.5 grams of protein. Also high in omega-3 fatty acids, hemp seeds are good for brain health, helping lower blood pressure, and anti-inflammatory properties. Throw them into a smoothie or on top of a salad for a quick boost in protein and vital nutrients.

Although not a complete protein source, lentils have a very high protein content. One cup of cooked lentils contains 19 grams of protein. If you eat lentils with a tortilla, rice, or many other foods, together they become a complete protein. Lentils also boast of high iron and fiber content.

It is recommended that women get at least 25 grams of fiber a day and men aim for at least 38 grams a day. High fiber intake has been linked to a decrease in heart disease, strokes, type 2 diabetes, and cancer. Just one cup of lentils contains 15.6 grams of fiber, which is more than the average American typically eats in one day. Try using lentils next time you make tacos, in a curry, or even a soup.

Containing just slightly less protein and fiber than lentils, chickpeas clock in at 14.5 grams of protein and 12.5 grams fiber per one cup cooked. Chickpeas are also not a complete protein, but can be easily made into one by eating them with other foods. Although they are not as high in protein in lentils, chickpeas contain high levels of folate, manganese, copper, and other essential vitamins and minerals. Roasted chickpeas work as a great salad topper or make them into a hummus to eat with your vegetables. This is one of my favorite vegetarian sources of protein.

Joining lentils and chickpeas in “contains a lot of protein, but is still an incomplete protein section”, edamame has 18.4 grams of protein per cup. That is equivalent to eating 2.5 oz of beef or 3 eggs. Rich in vitamin C, calcium, and folate, edamame can be eaten cooked with a little salt, as a salad topper, or in a protein bowl.

Like most animal products, Greek yogurt makes the list for complete protein. Consuming 1 cup of plain Greek yogurt provides a whopping 25.2 grams of protein. That is equivalent to eating 4 eggs, 3.5 oz of beef, or 3.5 oz of fish. Add a drizzle of honey or some mixed berries to this high protein snack.

• Black, navy, and kidney beans
• Peanut butter
• Mixed nuts
• Sunflower seeds
• Cheese

As you can see, it is possible to get a good amount of protein without consuming meat, and an added benefit of eating these vegetarian sources of protein: they tend to have higher amounts of vitamins, minerals, and phytonutrients than meat AND they are lower in calories.

This week try to make a meal without meat that has one of these alternative sources of protein. Who knows, maybe you will end up loving vegetarian sources of protein?