How do vegetarians get enough protein? Looking for options that aren’t beans or a shake.
Tofu and tempeh can be satisfying sources of protein, if you make them right. Greek yogurt, cottage cheese, and eggs have a lot of protein, if you don’t mind eating dairy.
Our family loves Impossible burgers. You can cook it on the grill, just like beef burgers, or grind it up like ground beef.
Find a good protein powder. You can add a small amount if a vanilla flavor to countless things for additional protein (cakes, yogurts, puddings, milk/milkshakes, cookies etc). If you’re a vegetarian who has no issue with milk products then you should be fine. There are plenty of ways to get additional protein using whey products. Vegans will find this a little harder but there are protein powders and milk product alternatives that are available.
Good sources of protein for anyone really would consist of beans/legums, nuts, and dark leafy greens. Also, a fun tip for thickening sauces/soups/gravies/etc is to add plain pea protein isolate. It’s super cheap and fairly flavorless, it has a slight chalkiness if you go overboard but can be a great way to quickly thicken something up last minute!
A serving of organic soy milk and Ezekiel sprouted grain crunchy cereal is 20g of protein.
Peanut butter toastLentil soup. High in protein and delicious. Tofu and soy bean products (tempeh, natto, miso, etc)Einkorn pasta is high in protein. Very good and filling.
I know you said that aren’t beans, but it’s really easy to add a jar of red kidney beans or black beans to a salad and it’s so delicious.
Broccoli is a good source. NutsMake dishes out of lentils, like lentil quinoa patties
Lots of options, just takes a touch of creativity and effort.
Here’s about the only NON-Bean sources I personally know of that you can get COMPLETE Proteins from in a true vegetarian diet.Hemp & Chia seeds and Quinoa which also technically a seed but I think most people perceive as a grain.The only others I know that have ALL 9 essential Amino Acids are Soy, Tofu, Edamame which are bean sources.You could also mix various vegetarian items to get a complete source of Protein.Honestly, IMO the only real unhealthy thing about a 100% “REAL VEGAN” diet is you will never get your required daily allowance of vitamin B12 which is pretty much only sourced through animal products. They’re are ways to extract it from some algae, mushrooms, fermentation methods but even then it’s micro amounts so you’d have to rely heavily on supplements most of which aren’t governed by strict FDA guidelines for quality assurance so what you pay for might not always be what you get!
Other than skinless chicken breast and extra lean ground beef, what typical non-vegetarian foods are high in protein per calorie?
In terms of vegetarian, I can think of TVP, egg whites, and nonfat greek yogurt.
Some sources that contain higher protein content are broccoli, whole leaf spinach, peanuts, flax seeds, and quinoa to name a few.
For the sources listed above and depending on your needs, consuming 2-6 servings of each per meal would increase your protein intake.
I hope this helps.