Getting enough protein on a vegetarian or vegan diet is easier than many people think. Plant-based foods can provide all the essential amino acids needed for muscle growth, energy, and overall health. Whether you’re a vegetarian, vegan, or just looking to add more plant-based protein to your diet, here are the best high-protein foods to include in your meals.
1. Legumes: Beans, Lentils, and Peas
Legumes are a powerhouse of plant-based protein, fiber, and essential nutrients.
- Lentils – 18g protein per cooked cup
- Chickpeas (Garbanzo Beans) – 15g protein per cooked cup
- Black Beans, Kidney Beans, and Pinto Beans – 15g protein per cooked cup
- Green Peas – 9g protein per cooked cup
How to Use: Add to soups, stews, curries, salads, or make hummus and spreads.
2. Tofu, Tempeh, and Edamame
Made from soybeans, these are some of the best plant-based protein sources.
- Tofu (Firm) – 10g protein per ½ cup
- Tempeh – 21g protein per ½ cup
- Edamame (Young Soybeans) – 17g protein per cooked cup
How to Use: Stir-fry, grill, bake, or add to salads, sandwiches, and soups.
3. Whole Grains: Quinoa, Oats, and Brown Rice
Grains provide a good amount of protein along with fiber and essential minerals.
- Quinoa – 8g protein per cooked cup (a complete protein)
- Oats – 6g protein per ½ cup
- Brown Rice – 5g protein per cooked cup
How to Use: Use as a base for meals, add to soups, or make porridge and granola.
4. Plant-Based Protein Powders
For those who need extra protein, plant-based protein powders are a great supplement.
- Pea Protein Powder – 15-25g protein per serving
- Hemp Protein Powder – 12-15g protein per serving
- Brown Rice Protein Powder – 15-20g protein per serving
How to Use: Blend into smoothies, oatmeal, or protein bars.
5. Dairy and Egg Alternatives for Vegetarians
For vegetarians who consume dairy and eggs, these are excellent protein sources.
- Greek Yogurt – 15g protein per ¾ cup
- Cottage Cheese – 14g protein per ½ cup
- Eggs – 6g protein per egg
How to Use: Add to breakfast bowls, mix into recipes, or eat as snacks.
A vegetarian or vegan diet can provide plenty of protein with the right food choices. By incorporating legumes, soy products, whole grains, nuts, seeds, and high-protein vegetables, you can meet your protein needs while enjoying a diverse and nutritious diet.