Protein Sources for Vegetarians

When you give up meat, fish, cottage cheese and eggs, it will become easier to live with a clear conscience. And getting the right grams of protein is more difficult. But we know what we need to eat in order to feel strong and full.

Rice quinoa

She’s quinoa. South American cereal and champion in protein content (20% pure protein) — all other cereals with quinoa were not even lying around. It resembles sesame seeds in texture and is also sold as pressed bars.

Other valuable ingredients: magnesium, manganese, iron and copper.

How to use: rinse and cook in water for 10-15 minutes. Add a little cinnamon and a chopped apple to the cereal, sugar to taste.


The percentage of protein is the same — about 20%. Pure beans are not the tastiest dish in the world, but with the right sauce, with rice, that’s just the thing (besides, it’s practically a daily complex of proteins, necessary carbohydrates and amino acids).

 Other valuable ingredients: beans contain vitamins A, B1, B2, B6, C, PP, necessary for the body, as well as such important minerals as phosphorus and iron.

How to use: as a side dish or as a salad. Combine the beans with chopped tomatoes and Chinese cabbage.


Fermented soy milk curd contains 9 amino acids. This is an absolute record and classic of vegetarian cuisine.

If you don’t eat dairy products, tofu is your best bet.

Other valuable ingredients: calcium.

How to use: you can do anything with tofu — even salt it for the winter. We recommend adding it to salads (for example, «Greek») instead of cheese.

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Depending on the type, they contain 20-30% of the purest protein. The most delicious, affordable and healthy snack.

Other valuable ingredients: Almonds are rich in vitamin E, cashews are a source of copper, walnuts provide a lot of omega-3, and Brazilian — selenium.

How to use: for example, in the form of peanut butter. A butter and honey sandwich in the morning will keep you going until lunchtime. Do not overuse the product — there is an excess of fat in it.


Sunflower seeds, for example, are 24% protein.

Other valuable ingredients: standard set — calcium, zinc, magnesium. Be sure to try flaxseed — it surpasses even fish in omega-3 concentration.

How to use: adding to salad, muesli or morning oatmeal.

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