If you think going meat‑free means losing protein, think again. You can hit your daily protein goals with beans, nuts, tofu, and a few clever tricks. Below are the foods that pack the most protein and how to use them without fuss.
Start with the basics. A cup of cooked lentils gives about 18 g of protein, while a half‑cup of quinoa adds 8 g. Greek yogurt (if you eat dairy) serves 10 g per 150 g serving, and a single egg supplies 6 g. For snacks, almonds and pumpkin seeds deliver 6‑7 g per ounce.
Don’t forget soy. Firm tofu has roughly 20 g of protein per 200 g block, and tempeh even more at 31 g per cup. Both absorb flavors well, so toss them in stir‑fries, marinades, or grain bowls.
Mix protein sources in one dish. A quick chickpea salad with feta, olive oil, and lemon adds about 15 g of protein per bowl. Throw a handful of quinoa into a veggie stir‑fry with tofu for a balanced 25‑g protein plate.
When you need a fast breakfast, blend Greek yogurt with mixed berries and a spoonful of chia seeds. That combo hits around 20 g of protein and keeps you full until lunch.
For a hearty dinner, try a lentil‑based shepherd’s pie topped with mashed sweet potatoes. One serving easily supplies 20 g of protein and plenty of fiber.
Snacking smart also matters. Keep roasted edamame or a protein bar made from peas handy for a 10‑g protein boost between meals.
Finally, remember to pair protein with vitamin C‑rich foods like bell peppers or citrus. The combo helps your body absorb iron from plant sources, keeping you energetic and healthy.
With these foods and simple recipes, getting enough protein on a vegetarian diet is straightforward. Keep a few protein powerhouses in your pantry, and you’ll never feel short on fuel.
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