10 Best Proteins For Vegetarians And Vegans

If you are a Vegetarian  or a Vegan you’ll of heard the following question lots of times; “So how do you get your protein?” as many non Vegetarians  and Vegans  have concerns over you not having the right amount of protein intake.

Well they don’t have to worry, because it is possible for you to get the sufficient amount of protein and all the nutrients you need if you are a vegetarian or vegan.

Of course many plant foods have much more protein than others. Consuming higher- protein aids Fullness, Weight loss & Muscle strength.


Here are the 10 Best Proteins For Vegetarians And Vegans  


Tofu- Tofu AKA Bean curd comes from soybeans. Now Soybeans are well known for a being a whole source of protein, this means that they provide your body with all the amino acids it needs during the day.

Tofu is made from bean curd and is pressed together. As you’ll know already Tofu doesn’t really have much taste at all, though it easily absorbs the flavor of the ingredients you prepare it with.

Tofu can be used in a variety of different meals, from Soups to Burgers. It also contains Calcium, Iron and has between 9 to 19 grams of protein per 100 grams.


Quinoa- Is a cereal grain, but unlike other cereal grains it does not grow on the grasses. Non grasses would be a terrible name to call something so they went with “Pseudocereal”

Instead. You’ll get at least 7 to 9 grams of protein per cup which is a complete source of protein for you. Also Quinoa is a good source of Fibre  (Click Here), Carbs, Magnesium & Iron.


Chickpeas- Is a legume with a high amount of protein content in it, It contains 15 grams of protein per cup and it is also a great source of Iron, Folate, Potassium, Complex Carb, etc.

Eating a lot of Chickpeas will also help to decrease cholesterol levels, lower blood pressure, reduce your belly fat and help control your blood sugar levels.


Lentils- Mean business they have 18 grams of protein per cup, and that means they are a great source of protein. They can be used in many different dishes, ranging from Dal to fresh Salads.

Lentils also provide you with about half of your recommended daily fibre intake. The type of fibre found in lentils has been proven to feed the good bacteria in your large intestine, which of course makes for a healthy gut. Lentils also contain a good amount of antioxidants.



Spelt & Teff- Are ancient grains. Other ancient grains include Barley and Farro. Spelt though, is a type of wheat and contains gluten, but Teff comes  from annual grass… which means it’s gluten- free.

Spelt & Teff provide 10 to 11 grams of protein per cup, making them the highest of the ancient grains in the world! Both are fantastic sources of  nutrients such as Iron, Fibre, Magnesium & Zinc, etc.

Spelt & Teff are versatile alternatives to your common grain, such as rice and wheat. They can be used in many foods such as Risotto or baked goods.


Green Peas- Contain 9 grams of protein per cup, which is slightly more than a cup of Milk (8 grams). Green peas covers your Fibre, and has Vitamins A, K & C plus folate in them.

Green peas are a good source of Zinc & Copper too.


Oats- Are a very delicious and easy way to get into adding more protein to your meals right away. Just half a cup of dry Oats provides you with about 6 grams of protein & 4 grams of fibre.

Although Oats are not really considered complete protein, they do contain higher- quality protein than other more well known and consumed grains like Wheat or Rice.


Amaranth- Is another “Pseudocereal” and contain 8 to 9 grams of protein per cup and like Quinoa is a complete source of protein, which is very rare among grains & “Pseudocereals”.

Amaranth is a good source of Complex Carbs, Iron & Magnesium.


Ezekiel Bread- Is made from organic, whole grains and legumes. These include Millet, Wheat, Spelt, Barley, and Soybeans & Lentils. Just two slices of Ezekiel bread contains approximately 8 grams of protein, which is slightly more than your average bread (Click Here).



Soy Milk- Is made from Soybeans and fortified with vitamins and minerals and is a great alternative of course to cow’s milk. It contains 7 grams of protein per cup, plus it’s an great source of Calcium, Vitamin B12 & D… Bear in mind that Soy milk and Soybeans do not naturally contain Vitamin B12, so picking a fortified variety is not recommended.

Soy milk is found in most supermarkets. It’s also very versatile and can be consumed in many different ways. This goes without saying… go for the ones without the higher sugar content in them.


Protein deficiency among Vegetarians & Vegans is very real. Nonetheless these 10 options will soon put an end to that, or improve your health even without having anything wrong with you at all.

This is also fantastic for anyone who has only just started eating like this, and was unsure what the best things to eat were.  

That’s It!

I really enjoyed sharing this with you guys.  Please do let me know though…

What do you make of all this?

What are your favourite Vegetarian/Vegan dishes ?

What food listed are you going to try first ?

Of course Any other questions are always welcome just leave a comment below

Until Then Ciao

We Look Up  

Karim David

-The Healthy One



105 Responses to “10 Best Proteins For Vegetarians And Vegans”

  1. Ono Urara says:

    I love pancakes.

  2. Finaly Davis says:

    This is really good.

  3. Varen Dani says:

    I eat all of these but still never knew all the stats lol.

  4. Ben Ichi says:

    I’m really enjoying all your articles, always learning something.

  5. Rodrigo Graciani says:

    Good job.

  6. Peleo Zara says:

    Tabbouleh is my fav 🙂

  7. Nicky Lewis says:

    I love Risotto so much.

  8. Ottilia Spino says:

    Great post! Chickpeas I’ll eat more of them now 🙂

  9. Glen Fisher says:

    This is Awesome Karim, thank you for teaching me all this.

  10. Max Richards says:

    I’m going to try ezekiel bread for the first time.

  11. Ljotur Klausson says:

    I thought this was great as always, well done Karim.

  12. Tobías Abasto says:

    I’m going to buy some oats and work from there.

  13. Rebekah Knight says:

    Well said 😃

  14. Pan Narayan says:

    I like this a lot, I’m vegetarian and you’ve inspired me to buy Tofu lol.

  15. Ji Zehnya says:

    Just ❤️

  16. Aidano Bottaro says:

    This I put on facebook..very good.

  17. Trish Lall says:

    I really love this good job Karim once again X

  18. Neil Walsh says:

    Why have you not spoken about meat ?

  19. Martin Crawford says:

    I ordered some Ezekiel bread last night, I’m done with white bread now!

  20. Katie Holland says:

    Lentils & Chickpeas I could do with eating them more often.

  21. Nar Dhanoa says:

    Gobi Manchurian,Veg Samosa, Chana Masala.

  22. Etahn Webb says:

    I eat meat but I’m still going to add all these to my diet now.

  23. Aaron King says:

    I love this 👏🏻

  24. Stella Vizza says:

    Great Post Karim! I really want to try Quinoa, my friends really like it.

  25. Fábián Péter says:

    I love Tomato soup.

  26. Jeron Sutton says:

    Very inspiring keep it up.

  27. Wendell Innes says:

    Top draw man 🙂 I will be using my garden to grow vegetables. I’d like some days without any meat for once.

  28. Jamal Fuller says:

    Great article here. I never had Tofu before, but I’m tempted to try.

  29. Jonas Herig says:

    Well said. I’ve shared this on all social Media!

  30. Amy Lilla says:

    This rocks thanks for making 🤘🏻

  31. Treina Elizabeth says:

    As a vegan I eat alot of Chickpeas. I would like to eat some ezekiel Bread.

  32. Joel Reid says:

    I thought this was very useful including the links.

  33. Dolf Groten says:

    Chilli con carne is the dish.

  34. Shenice Eubanks says:

    A vegetarians dream 🤗

  35. Rita Claus says:

    i neither vegan or vegetarian.. but I just may well end being after this 😀❤️

  36. Dayton Barrett says:

    Very happy I found this post, I’ve learned so much.

  37. Jaime Lee says:

    Good job Karim I enjoyed this 🙂

  38. Elmo Pecorella says:


  39. Oscar Watson says:

    Thanks to you I bought some soy milk the other day and I quite enjoyed it.

  40. Lalita Ganesan says:

    This is great. I’ve come away with a better understanding of what I eat as a vegetarian.

  41. Florina Fiano says:

    I’m going to try some soy milk and tofu this week

  42. Daniel Hatfield says:

    I am Exchanging chips for chickpeas and seeing how that goes.

  43. Andrew Foster says:

    Quinoa going to get some today for myself and try it.

  44. Abele Chiarelli says:

    I’m going to try them all first 😝

  45. Angelina Casini says:

    I liked this so much 💪🏻

  46. Hoanike Hung says:

    Great post and I’m trying the oats now.

  47. Peet Rozendom says:

    I enjoyed this great work.

  48. Troy Hooper says:

    This was very helpful to me and my wife, we are going to drink Soy milk.

  49. Mario Schierholt says:

    I”m a huge fan of vegetarian curry’s it’s so good, do you like them Karim?

  50. Katie Blackwell says:

    Love this so much ❤️

  51. Hasin Sur says:

    The first thing I will try out is the Quinoa, I’m bored with rice.

  52. Sára Čapková says:

    Thanks for the tips.

  53. Bobby Allen says:

    Well said Karim! thanks for the recommending ezekiel bread. I prefer this to white bread now.

  54. Ibrahim Bagheri says:

    The food I’ve never eaten before in my life is Tofu. So I’m going to try that and I’m going to buy Soy milk today.

  55. Ryan Drake says:

    Nice article. I love any type of vegetarian Korma, I’ve been eating them since I was a kid.

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