I have been vegetarian for seven years– the entirety of my adult life– and am ultimately very content with my decision to pursue this healthy and cruelty-free lifestyle. Many people are surprised to find out that I am not, in fact, protein-deficient, and that my diet actually contains roughly the same amount of protein found in an omnivorous diet.
Although vegetarians (and especially vegans) do need to ensure adequate intake of iron and vitamin B12, protein deficiency is not a legitimate concern for vegetarians living in the first world. A typical vegetarian diet is so rich in protein that deficiency is only seen among people living in a state of absolute starvation. Here are just a few of the best vegetarian protein sources.
Eggs
Whole eggs are an excellent source of meat-free protein. An egg yolk contains not only a substantial amount of protein, but also several fat-soluble vitamins, omega-3 fats, and other healthy micronutrients. Because they are also high in protein, the National Institutes of Health advises eating no more than four eggs per week.
Peanut Butter
Peanut butter– along with other nutbutters such as almond, cashew or pecan butter– provides a substantial amount of protein in a vegetarian diet. A peanut butter sandwich on whole-wheat bread, sans sweetener or added oil, is a great example of a nutritionally balanced vegetarian snack.
Cheese
Cheeses are wonderful vegetarian protein sources and a great way to add flavor and protein to meatless meals. They also contain vitamin B12, which vegetarians may not attain easily from other foods. Aim for low-fat cheeses, which provide fantastic amounts of dietary protein without jeopardizing your heart health.
Beans
Beans are central to a balanced vegetarian diet. In fact, most vegetarians I know get most of their dietary protein from beans, peas, and lentils. Beans are naturally very low in fat and very high in protein– as well as fiber and antioxidants, which support your heart and digestive health.
Soy
Soy is nutritionally somewhat different from other beans, and is used as a primary ingredient in most meat analogues. Soy deserves its popularity among vegetarians, since it provides a full scope of amino acids, making it nutritionally very similar to lean meat. Try soy as edamame, tofu, tempeh, or processed meat substitutes.
Nuts
Nuts are one of the best sources of protein for vegetarians, since they contain a wide spectrum of essential fatty acids (including those most necessary for heart health). Walnuts, pecans, and almonds are great snacks for vegetarians, but, since they are high in calories, it’s important not to overindulge.
In my years of vegetarianism, I have never had to struggle to maintain an adequate intake of dietary protein. Plenty of meatless foods exist that can provide all the protein a body needs to thrive. Visit the National Institutes of Health for more information about dietary protein sources.