What's a good source of protein for vegetarians?

Question

I'm almost vegan, I don't eat any red meats, poultry, seafood or fish. I'm looking for good sources of protein. Please list as many as you can think of as well as their potein intake and other benefits/nutrients and recommended portions per meal or per day. Thanks!

Answer 1

There are a good number of foods you can turn to for protein.

Food (serving size) / amount of protein in serving

Chick peas (7oz) / 16.0g  

Baked beans (8oz) / 11.5g

Tofu (5oz) / 10.3g

Cow's milk (½ pint) / 9.2g

Lentils (4¼oz) / 9.1g

Soy milk (½ pint) / 8.2g

Muesli (2¼oz) / 7.7g

Egg, boiled / 7.5g

Peanuts (1oz) / 7.3g

Bread, (2 slices) / 7.0g

Hard cheese (1oz) / 6.8g

Brown rice (7oz) / 4.4g

Broccoli (3½oz) / 3.1g

Potatoes (7oz) / 2.8g

Porridge [water] (6oz) / 2.4g  

If you weigh about 120 pounds, you need approximately 44 grams of protein per day.

In general, upping your intake of soy products and beans is a good way to get your protein. To a certain extent, you can supplement with nuts, but many (especially peanuts) are pretty high in fat.

Answer 2

Tofu, tempeh, beans and peas, seitan, mushrooms

My favorite lately has been seitan.

Answer 3

Google the vegetarian food pyramid.  It's all there.  If you eat a balanced diet, you will get enough protein etc.

Answer 4

I'd say Tofu is the best since it has a lot of protein just like meat, And nuts are good too. Here's a site that explains what you should eat if you are a Vegetarian;

http://www.mayoclinic.com/health/vegetar...

Answer 5

eggs

Answer 6

Protein sources:

1 cup of firm tofu - 40 g(rams)

1 cup cooked tempeh - 30 g

1 cup cooked soybeans - 29 g

1 cup cooked seitan (wheat gluten) - 20 g

1/4 cup pumpkin seeds - 19 grams

1 cup cooked TVP (Textured vegetable protein) -  16 g

1 cup cooked split peas-  16 g

4 tablespoons peanut butter - 16 g

1 cup cooked lentils - 18 g

1 cup pinto beans - 15 g

1 cup black beans - 15 g

1 cup cooked chickpeas - 15 g

More proteins:

Legumes/Beans: Garbanzo beans (Chickpeas), Kidney beans, Lentils, Lima beans, Navy beans, Soybeans, Split peas, Baked beans, Pinto beans, Adzuki, Anasazi, Black-eyed peas, Cannellini, Cranberry beans, Fava beans, Mung beans, Pink beans

Grains: Amaranth, Barley, Cornmeal, Brown rice, Buckwheat, Millet, Oatmeal, Rye, Bulgur, Whole wheat bread, Wheat germ, Wheat, hard red, Wild rice, Quinoa, Spelt, Teff, Triticale, Whole wheat berries, Whole wheat couscous

Vegtables: Raw seaweed, Raw spirulina, Artichokes, Beets, Broccoli, Brussels sprouts, Cabbage, Cauliflower, Cucumbers, Eggplant, Green peas, Green pepper, Kale, Lettuce, Mushrooms, Mustard green, Onions, Potatoes, Spinach, Tomatoes, Turnip greens, Watercress, Yams, Zucchini, Potato

Fruits: Apple, Banana, Cantaloupe, Grape, Grapefruit, Honeydew melon, Orange, Papaya, Peach, Pear, Pineapple, Strawberry, Tangerine, Watermelon

Nuts & seeds: Almonds, Cashews, Soynuts, Brazil nuts, Hazelnuts, Pistachios, Macadamia nuts, Pecans, Walnuts, Filberts, Hemp Seeds, Peanuts, Flax seeds, Pumpkin seeds, Sesame seeds, Sunflower seeds

Other: Nut butters (Almond, Peanut, etc), Plant milks (Soymilk, Almond, Hemp milk, Oat, etc), Meat substitutes (Boca, Gardenburger, Tofurkey, Lightlife, Morningstar, Yves, etc), Pre-pared meals (Amy's, Fantasic Foods, etc)

Nutiron:

http://veganpeace.blogspot.com/2008/02/v...

Answer 7

i read in a magazine a while back that mushrooms are the perfect "meat" for vegetarians and also several varieties of beans provide excellent amounts of proteins for vegetarians. There are many types of things vegetarians could try, for example a mushroom soba soup or spinach lasagna or even falafel. There are many exotic international dishes that are perfect for vegetarians.

Answer 8

If you eat a varied diet, and are not restricting calories, you are fine. Protein deficiencies are extremely rare, unless you live in a third world country.

Contrary to popular belief, you do not have to worry about food combining, take pills, or eat a ton of soy to get proper nutrition. Just eat a good diet, focus on unprocessed foods and eat legumes, nuts, or whatever else suits your tastes.

I recommend reading the article I linked below, or picking up the book "Becoming Vegan".

Answer 9

Lentils are a incomplete protein which means they you cannot just eat them and hope your getting the protein, to get the full protein, you have to eat them with another incomplete protein source like Chick Peas.

Soya beans are a good source of protein has good amino acids in, which is the best source of protein.

http://nutrition.about.com/od/askyournut...

this website is helpful.

Answer 10

nuts and legumes are best.  beans and soy products and peanut butter.

Answer 11

Mushrooms are great for protien