Getting enough protein can be tough when you’re a vegetarian, especially if you’re on the strict side and fish, eggs or dairy (in addition to beef and chicken) are on the list of foods you don’t eat. Being a vegetarian athlete or active person makes things even trickier because your daily protein needs are going to be higher than those of someone who does not exercise regularly. Although the recommended daily intake of protein varies depending on your age, gender and weight, it’s said active individuals should aim for about a gram of protein per pound of body weight daily.
So how does someone who eliminates some of the top protein foods out there meet this requirement? Knowing which plant foods pack the biggest protein punch, and piling plenty of them on your plate during meals throughout the day, will help you reach your target number with ease.
Here is a list of protein rich foods that will keep you both fueled up and satisfied:
| Food | Serving Size | Protein Content |
| Beans | ||
| Soy beans | 1/2 cup (dry) | 17 grams |
| Edamame | 1/2 cup | 13 grams |
| Lentils | 1/4 cup | 13 grams |
| Black beans | 1/2 cup | 7 grams |
| Chickpeas | 1/2 cup | 7 grams |
| Pinto beans | 1/2 cup | 6 grams |
| Lima beans | 1/2 cup | 6 grams |
| Black-eyed peas | 1/2 cup | 6 grams |
| Seeds & Nuts | ||
| Pumpkin seeds | 1/4 cup | 9 grams |
| Sunflower seeds | 1/4 cup | 6 grams |
| Almonds | 1/3 cup (dry) | 6 grams |
| Almond butter | 2 Tbsp | 5 grams |
| Peanut butter | 1 Tbsp | 4 grams |
| Powdered peanut butter | 2 Tbsp | 6 grams |
| Pistachios | 1/4 cup | 6 grams |
| Walnuts | 1/4 cup | 5 grams |
| Grains | ||
| Quinoa | 1/4 cup | 6 grams |
| Whole wheat bread | 1 slice | 4 grams |
| Whole wheat pasta | 2 oz. | 6 grams |
| Rolled oats | 1/2 cup | 7 grams |
| Protein Powder | ||
| Brown rice protein powder | 1 scoop | 11 grams |
| Plant protein powder | 1 scoop | 22 grams |
| Miscellaneous | ||
| Tofu | 4 oz. | 10 grams |
| Veggie burger | 1 patty | 13 grams |
| Soymilk | 1 cup | 6 grams |
| Soy yogurt | 8 oz. | 6 grams |
| Dairy protein | ||
| Greek yogurt | 6 oz. | 18 grams |
| Low-fat cottage cheese | 4 oz. | 11 grams |
| Low-fat cheese | 1 oz. | 6 grams |
| 1% milk | 1 cup | 8 grams |
For a quick, protein-packed snack that doubles as a meal replacement, add a scoop of brown rice protein powder and a tablespoon of Vitacost’s new powdered peanut butter–PBSLIM–to a simple smoothie. Here’s one of my favorite recipes:
PBSLIM Peanut Butter-Banana Protein Smoothie
Protein count = 43 grams
Ingredients
1 Tbsp. PBSLIM Powdered Peanut Butter
1 scoop vegetarian vanilla protein powder
6 oz. plain Greek yogurt
½ banana
½ cup soymilk
Ice cubes
Directions
Combine all ingredients in blender and blend until smooth.