Whether you’ve decided to give Meatless Monday a try or are embracing a vegetarian diet, you need to make sure your body is getting enough protein to stay strong, fight off disease, and keep energy levels up. On average, daily protein consumption should be 46g for women and 56g for men, and by making sure to include these high-protein foods, you can easily hit those guidelines in a meat-free way.
Our Favorite High-Protein Foods
Here are some of the best vegetarian proteins for staying healthy and suggestions for ways to include them into your daily meal plans.
High-Protein Food #1: Eggs
Any meal is a good one when you include protein-packed eggs. With 6 grams of protein per egg, you can make an omelet, quiche, serve one hard-boiled in a salad, or scrambled. The possibilities are almost endless!
High-Protein Food #2: Cottage Cheese
At 13 grams per 1/2 cup, cottage cheese is a great snack that also contains calcium. Try it as a dip with fresh veggies or mix in some fruit and cinnamon for a sweet treat.
High-Protein Food #3: Greek Yogurt
With nearly double the protein of regular yogurt, Greek yogurt has 15 grams per 6-ounce serving. Use it as a substitute for sour cream, blend into soups, or add in fruit or granola.
High-Protein Food #4: Seitan
Seitan is a meat substitute made from wheat gluten that has 18 grams per 3-ounce serving. Seitan’s texture is similar to that of chicken, so it’s perfect for sandwiches, soups, or stir-frys.
High-Protein Food #5: Tempeh
Tempeh is meat substitute made from fermented soybean, and a 4-ounce serving has 22 grams of protein. Tempeh is delicious in soups, salads, and sauces as well as being marinated and cooked on its own.
High-Protein Food #6: Spinach
One cup of cooked spinach has 5 grams or protein and is very low in calories. Add this super versatile veggie to pasta, eggs, sandwiches and salads!
Find spinach (and other awesome greens) in Tommy’s Super Greens:
High-Protein Food #7: Peas
One cup of peas provides 8 grams of protein and nearly a full daily dose of Vitamin C! Add these veggies to soups, pasta dishes, salads – or as a side dish to your main meal.
Find peas (and other delicious veggies) in Tommy’s Vegetable Medley:
High-Protein Food #8: Black Beans
Beans are packed with protein, and black beans offer 12 grams for every cup. Season them with any combination of spices such as cumin or garlic. Black bean quesadillas make for a quick and nutritious lunch or dinner!
High-Protein Food #9: Lentils
One cup of lentils provides the protein equivalent of three eggs with almost no added fat. While lentils make for filling, hearty soups, you can also add cooked lentils to salads for an extra boost.
High-Protein Food #10: Hummus
When garbanzo beans are mixed with tahini, a complete protein is formed that offers 1 gram per tablespoon. Use hummus on sandwiches or as a dip for vegetables or crackers.
High-Protein Food #11: Pumpkin Seeds
With 7 grams of protein per ounce, pumpkin seeds are perfect for adding crunch and earthy texture to salads and soups. Keep a bag in the car for those moments when you’re running late and need a fast snack!
High-Protein Food #12: Almonds
With 6 grams of protein per ounce, a few almonds go a long way in keeping you feeling satisfied.
Mix a few almonds in with pumpkin seeds for a ready-to-go snack, or add a tablespoon of unsweetened almond butter to a smoothie.
High-Protein Food #13: Quinoa
Quinoa is higher in protein than most grains, offering 4 grams per ½ cup: 4 grams. Try a quinoa bowls that combines quinoa with a mixture of veggies and beans to create a filling, well-balanced meal.
Find quinoa blended with veggies, pinto beans, and spices in Tommy’s Fiesta Quinoa:
High-Protein Food #14: Buckwheat
For your next stir-fry, give buckwheat-based Japanese soba noodles a try. This gluten-free seed provides 3 grams of protein for every ½ cup. Buckwheat flour also makes for delicious pancakes!
High-Protein, Plant-Based Recipe Ideas
At Tommy’s Superfoods, we believe that a high protein, plant-based diet can help with weight loss and living a healthy lifestyle, and that’s why we make the freshest, Non-GMO Project verified vegetable medleys. If you are looking for recipe suggestions, head over here to get inspired! Once you try a few, let us know what you think by posting in the comments or sharing with us on social media.