It used to put me in a fuming rage when somebody suggested supplementing my diet, but I have to admit that my RBC has been much better since starting a few years ago. you are putting yourself on track for toxicity. to anyone reading this post, DO NOT take this much iron daily.

a 15mg supplement is more than enough, especially if your diet consists of leafy greens and whole grains. For iron I think beans and leafy green vegetables will help. And prune juice. Either way, it tastes like seaweed and ruins any post-workout drink you put it in. But if you really want B12, you can get it that way.

I have read there is no B12 in any plant food including algae and green vegetables so to err on the side of caution I would suggest a B12 supplement for vegans. The issue seems to be hotly debated even in the veg community. Personally I take a mg B12 supplement every day. Amy, I believe you are mistaken.

I understand that it may be hotly debated if no reliable source of information is available, but I just checked my nutritional yeast that I use on my scrambled tofu every morning, delicious!

Vitamin B12 cyanocobalamin is synthesised by bacteria. We all need to ingest it directly or indirectly from the bacteria that produce it.

However, deficiency is often only highlighted in followers of a plant based diet as they are more likely to check their B12 levels than an unsuspecting omnivore. As most meat these days is produced in intensive feedlots cattle, pigs, poultry I would be interested to see if the animals and their end products are becoming B12 deficient too.

Ps: I apologise for lack of in text references!! The fact about chlorella containing B12 is false. They contain an analogue which blocks the B12 receptors in the human body. High consumption results in a lower biodegradability of real B If you want to be sure you get enough B12 I recommend using either supplements or enriched food.

Do not eat high amounts of chlorella or spirulina for that matter. Fun fact: In India most people live a vegan diet simply because they are poor. It has been shown, that their B12 level is right on track, because their hygene is pretty bad, so they consume insect parts and others.

To add to this: there are also B12 analogues in seaweeds, and a raw vegan group called Hallelujah sp!? Acres was relying on nori for their B12, got tested, and were found to be deficient in B They then started taking supplements. Not hard or expensive to get B12 supplements.

And some good vegan daily multis Like Dr. Steffen H. vegetarian coz they r poor. For scientific facts you can browse PETA website.

And it is pleasure to tell you most of the Indians are vegeterians simply because that is the choice for food style they like to make and its running since centuries.

Money is not a concern. And hygene may be poor in really poor locality. But if you see from the eyes of a medical practitioner… almost every one in the world may come out as non-hygenic.

Its very subjective … … and poor manners to generalize. PS: I am a vegeterian and from India. Nutritional yeast is also a good source for B You can find it in bulk at good markets. It has great flavor for sprinkling over grains and veggies.

I also use it to flavor soups. And other yeast based products can contain B12 — such as the English spread Marmite. All you need is a thin spread on a sandwich, or use it like a stock base in soups and sauces.

I love Marmite…I was raised on the stuff. Just make sure it does contain B12, especially if you buy it in bulk. Not all types do.

Probably the easiest way to eat enough B12 and iron is to eat commonly available breakfast cereals such as Total or any number of other foods which are usually supplemented. Read The China Study by T.

Colin Campbell. It deinfitely backs up what Matt Ruscigno is saying. The book also suggests plant protein is healthier than animal protein. Much to think about. Hey Matt awesome post, do you know Tim Vad Orden? He has a blog called running raw and has a lot of vids on youtube.

Anways Tim is like 42 and he is an awesome runner; he puts 20 yr olds to shame. Thank you so much for this post! You however can be calorie deficient and be getting all of your essential amino acids.

Eating potatoes only provides glycogen and the essential amino acids. And water and fibre. Your body fat will supply the additional energy you need to live. Fantastic article! It just reaffirmed why I am on my way to getting the RD credentials to spread the veggie word!

Thanks guys! Thanks for continuing to work to debunk the myth! Thanks, good article. I do eat nuts and seeds every day also. Great info man, thanks. Does anyone else realize that his math is not working out?

He tells vegans to get Then in his example he says he weighs 80kilo but only needs 63g of protein. But why use calories to count grams anyway. The nutritional facts will say how many grams per serving their are of protein.

The 64 grams of protein is based on the RDI of 0. Sixty-four grams at 4 calories per gram is calories or There is a safety net built into the requirement of 0. The actual necessary amount is even lower. And in the example I used the lowest percentage in my recommendation. I think there is a difference between the endurance athlete and most other types.

For those trying to add muscle the RDI standard is woefully inadequate if it is even good for endurance. Those hoping to add muscle will need more protein. If you are reading this Matt do you have a post like that?

Hi Jimmer, you might be right about needing protein for adding muscle. I think most athletes are looking for the highest strength-to-weight ratio, rather than size. Just like endurance athletes.

People in the New Guinea highlands only eat about 0. They are typicallly quite muscular. Thanks for all the feedback everyone. I am very happy that so many people are finding this information useful.

Vegetarians and vegans should be confident about what they eat and have the facts to back it up! I once read that there has never been a medically reported case of protein deficiency except in cases of starvation.

I love being vegan and eating all sorts of yummy foods without having to worry about protein. Great post! Wonderful post with lots of great info. Perfect timing too for the holidays when vegans will be getting lots of inquiries from non-vegan family and friends.

Soy milk is a strange recommendation. Nobody should eat soy that has not been fermented, especially not vegetarian and vegan athletes.

Unfermented soy is loaded with phytates and enzyme inhibitors, disrupts glandular function, particularly of the thyroid, it is the opposite of nutritious and leaves you depleted of minerals. If you are going to eat soy, stick to tempeh, natto, miso and naturally brewed organic soy sauce.

Yes, these sound exactly like the non-peer reviewed recommendations of the Weston A. Price Foundation WAPF. The mission of the WAPF is to spread false information about non-meat and non-dairy diets. The peer-reviewed research about soy does not agree with the beliefs yes, beliefs of the WAPF.

End of story. No animal continues to need milk after weaning age including humans. Humans need breast milk to around months of age and then do not require it for survival.

Matthew, This is just, awesome. com with full credit to you and a backlink to your site? Thanks for the article. I always believed that our bodies are capable of producing the protein and other basic components of cell structures from the most commonly available and easily obtained sources of food, plants.

As far as I know, for a great length of time, human ancestors were vegetarians. Some tribes started hunting and being cannibals, but most of the time human populations grew around river basins where there were ample forests and chance to grow plants.

Farming the plant kind and not the murderous cruel caged-animal kind was the source of food for a great number of civilizations. Also, the scientific evidence is of humans evolving from primates which are usually mostly vegetarian. That is unless we overwhelm our bodies with artificial foods and incomplete choice of foods, like protein shakes.

By the way, I think I recognize the picture on the blogpost. It is also easy to simply supplement with a vegan protein powder. I use pea protein, as I do not like to rely too heavily on soy foods, which seem to have some controversy around whether they are healthy or not.

There was one study i read done on runners that concluded that 1. I buy my powder in bulk from trueprotein. Thank you! This is a much better article on protein than your previous one!

anorexia or when you only one source of food eg. corn meal. The one thing that vegans do need to supplement their diet with though is vitamin B You should do an article on that!

Curious… where do you all get your B12 supplements from? Do you like tablets or liquid best? I want to get mine from a reliable trustworthy source. What happened is that I lost weight but I toned my muscles, it felt like my body adjusted to my ideal shape.

There are many misconceptions out there about what keeps us healthy and nutrition in general and that includes mainstream doctors! I can reach g proteins a day, but that makes me only two thirds of the way there. Should I ask my doctor to change my plan to cutting first low calories, but without caring about proteins and then bulk more protein, but higher calories as well?

Thanks for the reasonable discussion about this topic. I first heard this from Michael Polan and I then started to track my protein intake to see how right he was.

So many people glorify or demonize the macronutrients without ever evaluating what actually is going inside their bodies. I guess this is yet another health myth busted. I love this sensible approach. I have been vegetarian for over 30 years some of those years vegan. but I get oh so tired of defending my lifestyle choice and answering the boring protein question over and over.

In addition, diets rich in protein promote muscle strength, satiety and weight loss. A common concern about vegetarian diets is that they might lack sufficient protein. However, talking to experts clarifies that a well-planned vegetarian diet provides you with all the nutrients you need.

Not just this, certain plant foods contain significantly more protein than others. Many plants are, in fact, extremely high in protein, too. Please remember that it is dependent on other factors like age, activity level or whether you are recovering from any chronic illness. We suggest you talk to a nutritionist from a reputed platform like HealthifyMe to determine your exact daily protein requirement.

You can still get the nutrients from a regular diet. In addition, a diet rich in the goodness of whole plant foods can also lower the risk for many chronic illnesses.

Starting your day with a handful of nuts is a great way to incorporate protein into your diet and overcome sugar cravings throughout the day. Soak almonds overnight and break your fast with them. If you forget soaking almonds overnight, start your day with a few walnuts for the protein boost you need.

In addition, they help control the portion size during breakfast since most vegetarian breakfasts are usually high in calories. Along with protein content, the cherry on the top is the micronutrients and minerals that come with it!

Nuts are antioxidant powerhouses that are low in carbs and a great source of countless other nutrients. In addition to increasing your protein intake, homemade curd helps you by the correct quantity of probiotics.

Probiotics are good bacteria for your body, which further improves gut health and aids in digestion, absorption, and assimilation of the various micro and macro-nutrients. Dosa is the perfect breakfast, and it is fancied by many.

Pesrattu or adai usually consists of many mixed legumes. In addition, mixing a few green leafy vegetables like spinach, methi, coriander, onion, garlic, and green chillies with the batter can make it more wholesome.

Finally, you can add a bowl of curd to make your breakfast even more protein-rich. Not just breakfast, it can also be taken as any other meal like dinner, or even as a quick snack! Kids love them too because they are tasty and quick-eats. Some yummy and healthy options include paneer bhurji with toast or even paneer toast.

Dip your bread slice in a batter made of besan, throw in some spices and veggies, and toast it on a pan instead of frying it, and boom! You have your simple, creative, yummy and healthy breakfast ready!

Proteins consist of 20 essential amino acids, of which the body cannot make 9. So, it would help if you had a protein-rich diet to get the complete protein intake that your body needs.

When a food item has all the essential amino acids, it is called a complete protein. The biggest myth is that you can only get complete protein from animal sources.

Legumes and lentils are rich in lysine, which is missing in grains like rice. But, on the other hand, grains contain cysteine and methionine, which are missing in legumes.

So, having grains with lentils and legumes is the simplest way to get all the essential amino acids, making your meal a complete protein meal.

Some go-to meal options that have all essential amino acids, include khichadi, Pongal and even rajma rice. Add some vegetables in your khichadi to make it a powerhouse of nutrients, and get an accompaniment of raita by the side for a simple, quick dinner option. You can add sprouting legumes like green moong, black chana, lobia, rajma, cowpeas, horse gram, green peas or any legume that you like.

Creatively adding sprouts is an effortless and effective way to improve the amino acid profile of your meals. Keeping sprouts handy is hence an excellent idea. You can add them to poha or any rice preparation to get the added protein benefit without cooking a separate dish altogether.

These include tofu made from the curd of soy milk , edamame a preparation made from immature soybeans, boiled or steamed and tempeh a fermented preparation native to Java, it is made in a cake form. These products all come with similar health benefits to soy milk since they maintain their high protein content but they also have added benefits like other nutrients.

They can also ease hunger pangs since they are solid foods unlike soy milk, this, in turn, helps to reduce your food consumption. These products can thus not only help to provide your daily requirement of protein but also aid you when you try to lose weight.

There is no doubt that oats are superfoods. Not only are they high in protein but they are a powerhouse of soluble fiber and clinically proven to help reduce the risk of developing heart disease and to lower cholesterol.

A small cup of oats can provide you with nearly 6 g of protein and a quarter of your daily requirement of fibre. They also help regulate blood sugar levels, owing to their high fiber content and low glycemic index.

You can take a look at the Diabetes Food Chart to find other foods that can help control diabetes better. Try and avoid masala oats or ready meals as these contain higher quantities of salt and may not be the healthy start to the day that you hope you will get from them.

Instead, buy regular oats and consume them with milk and a spoonful of honey sprinkled with almonds. You could even chop some fruit up into them, or add a fistful of berries. A cup full of oats in the morning is a great way to start your day. Also Read: White Asparagus: Nutritional Benefits and Culinary Uses Explored.

Chia seeds have recently caught on in India and are being used more and more in our country as a superfood. A 35 g serving of Chia seeds contains 6 g of protein and a whopping 13 g of fibre! In addition to this, they are also high in nutrients such as calcium, magnesium and iron and also contain omega-3 fatty acids and numerous antioxidants that can keep you fighting fit.

Chia seeds are easy to use, and make sure that you consume the organic variety. Also, make sure that what you are consuming are not basil seeds as they look quite similar to Chia seeds. Simply soaking Chia seeds in water for a short time and then having them with your favourite beverage can give you the nutritional boost your body deserves.

Chia seeds are a great protein for vegans. Vegetables are widely considered to just contain vitamins and minerals with a small number of carbohydrates and proteins.

However, there are some vegetables that have a greater quantity of protein such as spinach, potatoes, broccoli, asparagus and even sweet potatoes.

Though the quantity of protein each of these is not comparable to non-vegetarian sources, it still is quite a decent value at around 5 g per cup full of veggie cooked. Fruits are generally poorer sources of protein. That being said, fruits such as bananas, guava and certain berries have a decent quantity of protein in them.

Edamame is soybeans that have not been fully matured, typically eaten as a side dish in the eastern countries of Asia. This form of soybean may be cooked and eaten either in the pods or as beans. Due to its simplistic preparation, edamame is a protein-rich vegetarian food that can be easily added to any diet.

Edamame has about 12g of protein per g of beans. Although not really a species of rice, wild rice is a grain found and grown by the native peoples of North America and in certain parts of China. Wild rice has a protein content of about 4g per serving of g, keep in mind that you may eat more than just g of wild rice in each meal.

Wild rice may be a great staple protein-rich vegetarian food to add to your diet since it can be consumed regularly even multiple times a day. Of course, we recommend having this food along with other dishes, you might end up getting bored of plain cooked wild rice.

Apart from being high in fibre and overall great for health as a green vegetable, Brussels sprouts are also surprisingly a good source of protein. While its protein content of g per g does not make it a competitor to meats and eggs, it is still a high protein-rich vegetarian food that you should add to your diet.

Add protein to your salads with this veggie, or simply steam or roast Brussels sprouts as a midday meal. Corn is one of the most cultivated crops in existence today, it is used for the production of corn syrup, and cornflour and used as a food source by itself.

Sweet corn is a yummy snack to try, whether boiled, steamed or roasted with a delicious slathering of butter on top. Sweet Corn has a 3. Avocado is a fruit native to North America that has gained popularity as a superfood due to its highly nutritious nature, both in macronutrients and the vitamins and minerals it contains.

Although it was initially popularised in Mexican cuisine, avocado is fast becoming a protein-rich vegetarian food for bodybuilding and fitness routines. Avocados can be eaten as is, just sliced up or added to salads and other preparations like guacamole.

Contrary to popular belief, you can absolutely meet your protein needs through a vegetarian or plant-based diet. Explore the vast array of protein-rich plant foods available and create delicious, nutrient-dense meals that support your health and fitness goals.

Ans: Yes, eating too much protein can put you at risk of developing kidney stones. Further, those who eat a higher quantity of saturated fat and red meat on a weekly basis are at risk of suffering from various kinds of heart disorders and colon cancer.

Ideally, the recommended protein amount for men daily is 56 grams and for women 46 grams. However, this can vary depending upon your height and weight.

Ans: The Indian summer can be unbearable and uncomfortable. As the mercury rises, our desire to eat food dips. But there are ways to maintain a healthy diet and your fitness regime without having to compromise on food. Sold in the market as flakes or yellow powder. This is because hummus is made from ground chickpeas and the dough of pita bread is made from a type of wheat that is low in lysine.

The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication.

PharmEasy does not provide any guarantee or warranty express or implied regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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Table of Contents Toggle The Need For Protein Protein Rich Food For Vegetarians: 1. Lentils 2. Legumes 3. Nuts 4. Green Peas 5.

Quinoa 6. Soy Milk 7. According to a review in the Journal of Sports Science and Medicine , egg has a biological value of , second only to whey, with a value of One large egg has 6 g of protein.

Milk, with 8 g of protein per cup, has a biological value of 94, making it another high-quality protein source. Other protein-rich milk products include:. Now that you know which vegetarian foods are highest in protein, you can maximize your meals and snacks to meet your daily goals. However, something to consider is that you may not need as much protein as you think.

The recommended daily intake for protein is 46 g for women and 56 g for men. While this is likely suitable for sedentary or moderately active people, people who exercise strenuously, who are into bodybuilding or who are athletes will need more — but not as much as people often think.

According to the Academy of Nutrition and Dietetics , athletes need 1. That's 92 to g of protein per day for a pound person. Chances are, unless you're a professional quarterback, you don't need g of protein — and reducing your protein intake will make it much easier to get all the vegetarian protein you need.

Nutrition Diets Vegetarian Diet. How Can a Vegetarian Get Grams of Protein? By Jody Braverman, CPT, FNS, RYT Reviewed by Sylvie Tremblay, MSc. Types of Vegetarians. Video of the Day. Protein-Packed Plant Foods. Seitan made from wheat gluten : 25 g in 3.

Pea protein: 21 g per g serving Hemp protein: 12 g per serving Pumpkin seed protein: 18 g per serving Brown rice protein: 22 g per serving Soy protein: 22 g per serving. Dairy and Eggs. Including eggs and dairy in your vegetarian diet also offers more protein powder options:.

Animal products—meat, eggs, and dairy—are hallmark protein sources. But those products can also be high in saturated fat and cholesterol. And those protein sources may not be helpful if you eat a vegetarian or vegan diet. Luckily, you don't need to eat meat or cheese to get enough of the essential nutrient.

Here are 19 vegetarian and vegan protein sources and tips on adding them to your diet today. Eating more plant-based and less animal protein may benefit your health and the environment. Benefits of plant-based protein include:.

Some plant-based foods with the highest protein content include beans and legumes, which you can mix into salads or blend into salad dressings, dips, or sauces. Legumes are a great source of plant-based protein, and peas are no exception.

One cup of peas contains 7. And if you don't like peas as a side dish, try blending them into a pesto, Elle Penner, RDN , registered dietitian nutritionist, told Health.

There are many varieties of beans : black, white, pinto, heirloom, and more. But one thing all beans have in common is their high amounts of protein. For example, two cups of red kidney beans contain about 28 grams of protein, which is more than three cups of cow's milk And you don't have to make beans from scratch to reap their nutritional benefits, said Christine Gerbstadt, MD, MPH, RDN , author of Doctor's Detox Diet.

Also known as garbanzo beans, chickpeas are a legume and versatile plant-based protein. Chickpeas contain about 7. You can toss chickpeas into salads, eat them oven-roasted and salted as a crispy snack, or puree them into hummus.

Black-eyed peas are a hearty member of the pulse family, including beans, lentils, peas, and chickpeas. Traditionally, some people eat black-eyed peas on New Year's Day to bring good luck. But the plant-based protein may deserve a year-round place in your pantry. A one-cup portion provides about 12 grams of protein.

In addition to protein, one cup of black-eyed peas provides the following nutrients:. Add black-eyed peas to salads, soups, stews, stir fry, or nearly any dish that calls for beans.

The following soy products are great sources of plant-based protein that you can use as a substitute for red meat, chicken, or fish. Foods made from soybeans are some of the best sources of plant-based protein.

Tempeh and tofu , for example, contain about If you're not crazy about meat substitutes, get your servings of soy the way it appears in nature: straight from the soybean, still in the pod.

Boiled edamame, which contains nine grams of protein per two-thirds of one cup, can be served hot or cold and sprinkled with salt.

Try edamame as a snack, an appetizer before dinner, or added to salads or pasta minus the shell, of course. If you enjoy a splash of milk in your coffee or cereal, or want to eat some yogurt for a quick snack, there are some non-dairy alternative.

What's more, the following products pack a significant amount of protein. Some brands are even fortified with similar calcium and vitamin D levels as their dairy counterparts. Milk alternatives aren't only for people who are lactose intolerant.

Soy, almonds, oat, and other milk alternatives can be great plant-based protein sources. Plain soy milk has one of the highest protein contents, with about six grams per eight-ounce serving.

But watch out for lots of added sugar and flavors, warned Penner. Pea milk offers unique properties that set it apart from other milk alternatives. For instance, pea milk, made from yellow split peas, is not a common allergen, unlike nuts, soy, and traditional dairy.

Pea milk packs eight grams of protein per one-cup serving. Most brands fortify their pea milk with critical nutrients found in cow's milk, including calcium and vitamin D.

You can add pea milk to coffee, cereal, creamy soups, sauces, or other recipes that call for milk. The popularity of plant-based eating has spurred the growth of dairy-free alternatives beyond milk.

You can find yogurts made with nuts, like almonds and cashews, pea protein, soy, and coconut. And those alternatives offer the same probiotic benefits as their traditional counterparts. And some non-dairy yogurts pack a powerful punch. Some brands of plain Greek-style, almond-based yogurt has about 10 grams of protein per serving.

Use non-dairy yogurt just as you would in parfaits, overnight oats, smoothies, or mixed with fruit and nuts as a healthy breakfast or snack option. Nuts and seeds are an excellent source of plant-based protein and make a quick, easy snack. You can also use nut butters on sandwiches or as dips to pack some extra protein into your diet.

All nuts contain healthy fats and protein, making them a valuable part of a plant-based diet. For example, whole, raw almonds contain five grams of protein per ounce, unsalted cashews have 4. You can find hemp in some cereals and trail mixes, or you can buy hemp seeds and add them to smoothies, pesto, or baked goods.

Hemp seeds provide about 9. Chia seeds are another high-protein , plant-based food, with 3. You can sprinkle chia seeds over salads, stir them into yogurt or oatmeal, or blend them into smoothies. Also, chia seeds plump up and take on a gelatinous texture when soaked in a liquid, forming a rich and creamy pudding-like treat.

Don't discount the other seeds in your pantry. The more familiar varieties are also high in protein and healthy fats, said Dr. For example, sunflower seed kernels contain five grams of protein per one-quarter cup.

Also, sesame seeds contain about 6. Try thinking of outside-the-box ways to add more seeds to your diet. There's other plant-based foods that also pack significant amounts of protein that you may consider working into your diet. Some of the following products can be the main ingredient of your next meal, while others can be a protein-packed garnish to add-in.

Most grains contain small amounts of protein. But uncooked quinoa—technically a type of seed—is unique because it contains more than 24 grams of protein per one-cup serving. Quinoa also contains all nine essential amino acids that the body needs for growth and repair but cannot produce, making it a complete protein.

Plus, quinoa is amazingly versatile. You can add the seed to soup or vegetarian chili. You can also serve quinoa with brown sugar and fruit as a hot breakfast cereal or toss the seeds with vegetables and a vinaigrette to make a nourishing salad.

Vegetables don't have as much protein as legumes and nuts, said Dr. But some vegetables contain significant amounts of protein, antioxidants, and heart-healthy fiber.

For example, two cups of raw spinach contain two grams of protein. And one cup of chopped, cooked broccoli contains about 5. Another meat substitute popular with plant-based diets, seitan is made from wheat gluten, seasoned with salt and savory flavors.

Seitan, also called vital wheat gluten, packs a lot of protein: nearly 46 grams per one-half-cup serving. Seitan looks like duck meat and tastes like chicken. So, you can try using it in any recipe that calls for poultry. As it turns out, you can get protein from chocolate.

Unsweetened raw cocoa powder, used in baking or making hot chocolate from scratch, contains about one gram of protein per tablespoon. Raw cocoa powder is bitter, so most traditional recipes use lots of sugar to offset the flavor.

For a healthy hot cocoa, use unsweetened plant-based milk and a small amount of an all-natural sweetener, like pure maple syrup or date sugar. Or add cocoa powder to air-popped popcorn along with a bit of sugar, allspice, and cayenne pepper for a sweet and spicy whole-grain treat.

There are numerous options to replace whey protein powder with a plant-based alternative. You'll find powders made from peas and almonds, among other plant-based proteins. Also, some blends combine protein from whole grains like brown rice, buckwheat, millet, and seeds and legumes.

Recipe to Try: Cottage Cheese with Raspberry Honey. Cottage cheese is having a comeback and it's good for you! Cottage cheese is a little higher in sodium than Greek yogurt, so keep that in mind if you're watching your salt intake.

It works well as a savory dip or try it sweetened up with fruit. Hemp seeds, 4 g of protein per 1 tablespoon. Recipe to Try: Strawberry-Blueberry-Banana Smoothie. In addition to being a good source of protein, hemp seeds are rich in omega-3 fatty acids. They are delicious sprinkled on smoothies and smoothie bowls or oatmeal.

Beans chickpeas, black beans, etc. Recipe to Try : Black Bean Tacos. Like lentils, beans deliver fiber, a nutrient most of us don't get enough of. They're also an inexpensive and easy way to add protein to dips, tacos, salads and soups.

Plus, beans are a plant-based source of iron. Recipe to Try : Super-Green Edamame Salad. Edamame are green soybeans. You'll find them on most sushi restaurant menus and in the freezer section at most grocery stores.

You can buy them in the shell or shelled. They are a great alternative to tofu, adding crunch to salads, stir fries and grain bowls. Green peas, 8 g of protein per cup. Recipe to Try: Pea Soup. Most don't think of peas as a protein source, but they are.

Green peas are filling and delicious—enjoy them in soups, salads and as a side dish. Peanut butter, 7 g of protein per 2 tablespoons. Recipe to Try: Sweet Potato-Peanut Bisque. Peanut butter , and peanuts, are full of fiber, protein and fat.

That winning combination of nutrition helps keep you full. Try peanut butter on toast, blended into smoothies or make a peanut sauce for savory dishes. Almonds, 6 g of protein per ounce. Recipe to Try: Everything-Seasoned Almonds. Like peanuts, almonds have the super-filling trifecta of fat, fiber and protein.

They're a great vegetarian option to keep hunger at bay. Try them as almond butter, grab a handful for a snack or sprinkle them on salads for a protein boost. Eggs, 6 g of protein per large egg.

Recipe to Try: Pesto Scrambled Eggs. Eggs are more than just a breakfast food. They once had a bad reputation for being high in cholesterol but eating cholesterol naturally present in foods doesn't raise your cholesterol. Don't just eat the whites, though. The yolks are also nutrient-rich, delivering healthy fats and naturally-occurring vitamin D.

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Understand audiences through statistics or combinations of data from different sources. Develop and improve services. Use limited data to select content. List of Partners vendors. Special Diets Vegetarian Diet Center. By Lisa Valente is a registered dietitian and nutrition editor. Lisa Valente, M.