6 Alternative Proteins For Vegetarians

6 Quality Proteins for Vegetarians

As a vegetarian, in order to avoid potential day-to-day problems, you should always try to strive for a balanced diet. It’s been proven that the vegetarian diet in itself can cure a lot of problems, say for example high cholesterol, as well as being a good diet for losing weight.

Woman eating salad

Because of this, more and more people turn to a vegetarian lifestyle in order to alleviate their problems. However, a person that follows a vegetarian diet must know some basic protein-rich foods that are not meat-related in order to be healthy.

Here is a list of such foods that are not related in any way to animals. Feel free to have these as often as you’d like in the week!

1. Chickpeas (7.3g protein in ½ cup) – also known as garbanzo beans, with their rich manganese and molybdenum content they will sustain your vegetarian diet. Research shows that they are a good source of protein, fiber, iron, zinc, and phosphorus which will aid in a healthy life. You can use these beans to make curry, falafel or hummus and get most of the protein you need!

2. Quinoa (8g protein per cup) – This is the best alternative to protein promoted by the health-food industry. It is a great alternative for grains of meat and it can be eaten as a replacement for rice or pasta.

These seeds can be added to your favorite salad, cereals or soups, as well as scrambled eggs. Besides enhancing the taste of your meals, Quinoa also provides the 9 essential amino acids that your body can’t produce naturally, while also being rich in fiber, iron, manganese and magnesium.

Handful of protein rich nuts

3. Almonds (6g protein per 1 oz) – They are called natural weight-loss pills because studies show that eating them before exercise will help you lose weight.

Eating a bit more than a quarter cup will aid you in weight loss more than a carbohydrate-rich meal would. They are also a source of fats and vitamin E, thus aiding in burning carbs and fats. They also promote heart health as well as fight against diabetes and Alzheimer’s disease.

4. Cottage Cheese (13g per ½ cup) – This is the best addition to your salad and is great with fruits for a healthy breakfast. This type of cheese is rich in lean protein, calcium, as well as being low in calories.

5. Soy Milk (8g per cup) – A mixture of oil, water, and protein often used in East Asian cuisine. Being high in protein, with low calories and zero cholesterol content, this is a great healthy alternative for meat-based protein as well as regular milk.

Soy Milk also prevents from you over-eating, besides being high in vitamin A, B12, D, and potassium. Replace your regular milk with soy milk in your smoothies!

6. Eggs one whole egg contains 6g of protein, while it is not as high as the other foods mentioned above, eggs are packed with other nutrients.

This is a staple for many bodybuilders and athletes, one whole egg has 10% vitamin B12, 11% vitamin D, and 5% vitamin B6 it also has traces of magnesium, Iron and Calcium.


the above are just a few of the foods that are filling and are rich in protein. If you are vegetarian or are considering trying it out for a while these foods will help you get adequate amounts of protein.

Cynthia Conner

Cynthia Conner

Cynthia is a contributing author to her passion is health and weight loss. As someone who has struggled with her own weight issues. 

Cynthia now shares her personal experiences from different dieting methods and reviews some of her favorite supplements that have helped keep her keep her weight under control.

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