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.

Conclusion

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 Comments

  1. Ono Urara March 22, 2017 at 11:50 am

    I love pancakes.

    Reply
    1. Jenny Hussain March 31, 2017 at 8:26 pm

      Who doesn’t 🙂

      Reply
    2. Kris Bell April 2, 2017 at 6:27 pm

      Me too!

      Reply
  2. Finaly Davis March 22, 2017 at 4:36 pm

    This is really good.

    Reply
    1. 1didieci March 22, 2017 at 4:55 pm

      Thanks Finaly 🙂

      Reply
  3. Varen Dani March 22, 2017 at 5:38 pm

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

    Reply
    1. 1didieci March 22, 2017 at 7:04 pm

      Haha good to know 🙂

      Reply
  4. Ben Ichi March 22, 2017 at 5:45 pm

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

    Reply
    1. 1didieci March 23, 2017 at 9:16 am

      Aw That’s great to hear Ben… Thank you for the love and support We Look Up 大

      Reply
  5. Rodrigo Graciani March 22, 2017 at 5:50 pm

    Good job.

    Reply
    1. 1didieci March 22, 2017 at 7:30 pm

      Thanks Rodrigo 🙂

      Reply
  6. Peleo Zara March 22, 2017 at 6:22 pm

    Tabbouleh is my fav 🙂

    Reply
    1. 1didieci March 22, 2017 at 6:45 pm

      Cool Peleo 🙂

      Reply
  7. Nicky Lewis March 22, 2017 at 7:46 pm

    I love Risotto so much.

    Reply
    1. 1didieci March 23, 2017 at 12:30 am

      Yeah it’s really nice… Thanks for sharing Nicky 🙂

      Reply
  8. Ottilia Spino March 22, 2017 at 8:00 pm

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

    Reply
    1. 1didieci March 22, 2017 at 10:06 pm

      Thank you Ottilia 🙂

      Reply
  9. Glen Fisher March 22, 2017 at 10:09 pm

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

    Reply
    1. 1didieci March 23, 2017 at 12:38 am

      Your Welcome… Thank you for the support 👊🏿

      Reply
  10. Max Richards March 22, 2017 at 11:43 pm

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

    Reply
    1. 1didieci March 23, 2017 at 12:15 am

      Cool thanks for letting me know Max 🙂

      Reply
  11. Ljotur Klausson March 23, 2017 at 12:40 am

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

    Reply
    1. 1didieci March 23, 2017 at 11:13 am

      Thank you so much Ljoutur

      Reply
  12. Tobías Abasto March 23, 2017 at 3:49 am

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

    Reply
    1. 1didieci March 23, 2017 at 11:22 am

      Yes that’s a smart way to start off Tobias … then do the others after 😉

      Reply
  13. Rebekah Knight March 23, 2017 at 8:20 am

    Well said 😃

    Reply
  14. Pan Narayan March 23, 2017 at 10:48 am

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

    Reply
    1. 1didieci March 23, 2017 at 11:30 am

      Aha that’s great, thanks for letting me know 🙂

      Reply
  15. Ji Zehnya March 23, 2017 at 11:03 am

    Just ❤️

    Reply
  16. Aidano Bottaro March 23, 2017 at 11:10 am

    This I put on facebook..very good.

    Reply
    1. 1didieci March 24, 2017 at 12:10 pm

      Thank you 🙂

      Reply
  17. Trish Lall March 23, 2017 at 11:11 am

    I really love this good job Karim once again X

    Reply
    1. 1didieci March 23, 2017 at 1:45 pm

      Thanks Trish for the love and support 🙂

      Reply
  18. Neil Walsh March 23, 2017 at 12:30 pm

    Why have you not spoken about meat ?

    Reply
  19. Martin Crawford March 23, 2017 at 2:59 pm

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

    Reply
    1. 1didieci March 23, 2017 at 3:11 pm

      That’s awesome Martin.. white bread pfttt ain’t nobody got time for that 😉

      Reply
  20. Katie Holland March 23, 2017 at 5:00 pm

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

    Reply
  21. Nar Dhanoa March 23, 2017 at 6:05 pm

    Gobi Manchurian,Veg Samosa, Chana Masala.

    Reply
  22. Etahn Webb March 23, 2017 at 8:56 pm

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

    Reply
    1. 1didieci March 23, 2017 at 9:14 pm

      That’s the attitude.. happy to hear this Ethan 🙂

      Reply
  23. Aaron King March 23, 2017 at 9:45 pm

    I love this 👏🏻

    Reply
    1. 1didieci March 23, 2017 at 9:55 pm

      Thanks Aaron 🙂

      Reply
  24. Stella Vizza March 23, 2017 at 11:09 pm

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

    Reply
  25. Fábián Péter March 24, 2017 at 12:08 am

    I love Tomato soup.

    Reply
  26. Jeron Sutton March 24, 2017 at 11:27 am

    Very inspiring keep it up.

    Reply
    1. 1didieci March 24, 2017 at 12:40 pm

      Thanks Jeron 🙂

      Reply
  27. Wendell Innes March 24, 2017 at 8:26 pm

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

    Reply
    1. 1didieci March 24, 2017 at 10:39 pm

      That’s great Wendell… always best to use what you’ve got 🙂

      Reply
  28. Jamal Fuller March 25, 2017 at 5:31 am

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

    Reply
    1. 1didieci March 25, 2017 at 2:44 pm

      Thanks Jamal… go for it man, it could be a new addition to your pallet 🙂

      Reply
  29. Jonas Herig March 25, 2017 at 5:00 pm

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

    Reply
    1. 1didieci March 25, 2017 at 11:00 pm

      Thanks for the support Jonas… We Look Up 大

      Reply
  30. Amy Lilla March 25, 2017 at 6:15 pm

    This rocks thanks for making 🤘🏻

    Reply
    1. 1didieci March 25, 2017 at 7:00 pm

      I’m glad you think so Amy… thanks for the love 🙂

      Reply
  31. Treina Elizabeth March 25, 2017 at 9:37 pm

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

    Reply
    1. Konner Wright April 1, 2017 at 11:23 am

      You should get some asap! it’s so good 🙂

      Reply
  32. Joel Reid March 26, 2017 at 12:47 am

    I thought this was very useful including the links.

    Reply
    1. 1didieci March 26, 2017 at 9:51 am

      That’s great Joel, thanks for your comment.

      Reply
  33. Dolf Groten March 26, 2017 at 10:19 am

    Chilli con carne is the dish.

    Reply
    1. 1didieci March 26, 2017 at 11:49 am

      It’s pretty awesome Dolf 🙂

      Reply
  34. Shenice Eubanks March 26, 2017 at 3:49 pm

    A vegetarians dream 🤗

    Reply
    1. 1didieci March 26, 2017 at 4:54 pm

      Aw Thanks Shenice 🙂

      Reply
    2. Filippa Cianelli March 28, 2017 at 3:37 pm

      Very good and well said 🙂

      Reply
  35. Rita Claus March 27, 2017 at 12:53 am

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

    Reply
    1. 1didieci March 27, 2017 at 8:57 am

      Ahaha Wow That’s powerful… Thanks for the love and support Rita 🙂

      Reply
    2. Mateja Kranjčec March 28, 2017 at 6:59 pm

      Lol

      Reply
  36. Dayton Barrett March 27, 2017 at 9:13 am

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

    Reply
    1. Michael Lane March 31, 2017 at 10:15 pm

      Ditto

      Reply
  37. Jaime Lee March 28, 2017 at 10:05 am

    Good job Karim I enjoyed this 🙂

    Reply
    1. 1didieci March 28, 2017 at 12:30 pm

      Thanks Jaime!

      Reply
  38. Elmo Pecorella March 28, 2017 at 1:15 pm

    Bellissimo!

    Reply
    1. 1didieci March 28, 2017 at 1:30 pm

      Haha Benedetto 🙏🏿

      Reply
  39. Oscar Watson March 28, 2017 at 7:35 pm

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

    Reply
    1. 1didieci March 28, 2017 at 8:11 pm

      🙂 that’s real nice Oscar.. thanks for letting me know.

      Reply
  40. Lalita Ganesan March 28, 2017 at 8:00 pm

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

    Reply
    1. 1didieci March 28, 2017 at 8:08 pm

      That’s just priceless to me Lalita, love this thank you for letting me know 🙂

      Reply
  41. Florina Fiano March 28, 2017 at 8:55 pm

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

    Reply
    1. 1didieci March 28, 2017 at 9:40 pm

      Excellent Florina 🙂

      Reply
  42. Daniel Hatfield March 28, 2017 at 10:45 pm

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

    Reply
    1. 1didieci March 28, 2017 at 11:01 pm

      Please do in fact let me know afterwards hit me up Daniel 🙂

      Reply
  43. Andrew Foster March 29, 2017 at 12:45 am

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

    Reply
    1. 1didieci March 29, 2017 at 7:30 am

      That’s dope Andrew 🙂

      Reply
  44. Abele Chiarelli March 29, 2017 at 9:02 am

    I’m going to try them all first 😝

    Reply
    1. 1didieci March 29, 2017 at 10:03 am

      Ahaha yessssssssssssss Abele go get it!

      Reply
    2. Brandon Dunn April 3, 2017 at 12:12 am

      I had the same feelings.Great minds think a like!:)

      Reply
  45. Angelina Casini March 29, 2017 at 9:41 am

    I liked this so much 💪🏻

    Reply
    1. 1didieci March 29, 2017 at 11:04 am

      Thank you Angelina 🙂

      Reply
    2. Matthias Telun March 30, 2017 at 10:13 am

      Ditto that 🙂

      Reply
  46. Hoanike Hung March 30, 2017 at 2:13 pm

    Great post and I’m trying the oats now.

    Reply
  47. Peet Rozendom March 30, 2017 at 5:22 pm

    I enjoyed this great work.

    Reply
  48. Troy Hooper March 30, 2017 at 9:22 pm

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

    Reply
    1. 1didieci March 30, 2017 at 8:41 pm

      I’m glad you two found it so 🙂

      Reply
  49. Mario Schierholt March 31, 2017 at 9:58 am

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

    Reply
    1. 1didieci April 2, 2017 at 9:30 am

      Yeah I’m a fan too Mario… thanks for the comment bud 🙂

      Reply
  50. Katie Blackwell April 3, 2017 at 9:06 am

    Love this so much ❤️

    Reply
    1. 1didieci April 4, 2017 at 11:50 am

      Thanks Katie 🙂

      Reply
  51. Hasin Sur April 3, 2017 at 8:04 pm

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

    Reply
  52. Sára Čapková April 3, 2017 at 10:14 pm

    Thanks for the tips.

    Reply
    1. 1didieci April 4, 2017 at 11:49 am

      Your welcome 🙂

      Reply
  53. Bobby Allen April 5, 2017 at 8:08 am

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

    Reply
    1. 1didieci April 5, 2017 at 12:44 pm

      Your welcome Bobby… That’s great to hear 🙂

      Reply
  54. Ibrahim Bagheri April 5, 2017 at 11:11 am

    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.

    Reply
    1. 1didieci April 5, 2017 at 11:57 am

      Ok cool thanks for letting me know Ibrahim 🙂

      Reply
  55. Ryan Drake April 5, 2017 at 11:30 am

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

    Reply
    1. 1didieci April 5, 2017 at 1:09 pm

      🙂

      Reply

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