Posted on April 24, 2014 by Jenny Cromack

It’s a common misbelief that there are limited vegetarian protein options and that a natural or “clean” source of high protein vegetarian food is hard to find. You may remember a previous blog where I spoke of my frustration when people continue to ask “what do you eat” and “where do you get your protein from”. As a vegetarian or vegan and a regular gym goer, it is essential that you obtain the right amount of protein in your diet to get that body you’re aiming for! So is there such a thing as protein rich vegetarian food?

Let’s firstly address the amino acid question. There are a number of essential amino acids which must be present in our diet as our bodies cannot produce these (amino acids make a vast array of proteins which are used by the body).

Whilst it is true that plant proteins may not contain all the essential amino acids in the right proportions, a varied vegetarian or vegan diet combining different plant sources will ensure that a mixture of these proteins is consumed. As such, it is possible and easy to get the required amount of protein without eating meat.

As usual, there are a variety of sites which will happily list their to 10 vegetarian protein options, and often there are things on those lists which are still very expensive, sound a little hippy-ish or that you have never heard of. So let’s keep it simple:

• Beans & Pulses – every single kind you can think of: lentils, chickpeas, kidney, edamame, black beans, pinto beans, white beans, the list goes on and on.
• Dairy – milk (including alternatives like almond milk, rice milk and soy), yoghurt, cheese, eggs. Just watch your portion control with these!
• Dark Green Leafy Vegetables – along with fibre, antioxidants and all kinds of vitamins and minerals; broccoli, spinach and kale are the foods of kings!
• Nuts & Seeds – healthy fats and protein. What more could you want!
• Peas – good old garden peas. Frozen at source or fresh, they are great source of protein. One cup of peas provides the same amount of protein as a cup of milk
• Tofu – the natural, unmessed with, organic kind. You can grill, stir fry, mash, oven bake and BBQ this high protein vegetarian food.
• Quinoa – this grain contains ALL the essential amino acids your body needs.

You’ll notice that this list does not contain any type of Soya Meat or meat substitute products or tofu burgers – you can keep it natural and still get all the protein you need! There is no need to resort to processed sources of protein. Ultimately it’s all about variety and balance in your diet.

http://www.nomeatathlete.com/vegetarian-protein/

https://www.facebook.com/Glutenfreeworks

http://www.m8north.co.uk/blog/tasty-vegan-meals/

http://www.m8north.co.uk/blog/being-a-healthy-vegan/

https://www.vegsoc.org/protein

http://www.care2.com/greenliving/beyond-tofu-four-tasty-vegan-soy-alternatives.html?page=1