Many people wonder, “Can I actually get enough protein if I go vegetarian or vegan?” The answer is yes! A delicious variety of beans, nuts, grains, seeds and vegetables can give you all the protein your body needs.
Protein helps to build and maintain muscle. It also helps to satisfy hunger and to keep blood sugar levels stable. It is the main nutrient in animal foods like chicken, beef, eggs and fish. But it is also found in many plant-based foods like tofu, tempeh, nuts, seeds and beans.
Here are some tasty protein-packed options:
Vegetarian options
- Greek yoghurt
- 11 grams per ½ cup
- Cottage cheese
- 14 grams per ½ cup
- Eggs
- 6 grams per 1 large egg
- Egg substitute
- 7 grams per ¼ cup
- Egg whites
- 7 grams per 2
- Cheese
- 7 grams per 1 oz (28 grams)
Vegan options*
- Beans**
- 8 grams per ½ cup
- Lentils**
- 8 grams per ½ cup
- Edamame (shelled)
- 10 grams per ½ cup
- Tofu**
- 7 grams per ½ cup
- Tempeh
- 7 grams per ¼ cup
- Hemp seeds
- 4 grams per 1 Tbsp
- Chia seeds
- 3 grams per 1 Tbsp
- Nut butter
- 3.5 grams per 1 Tbsp
- Almonds
- 3 grams per ½ oz
- Green peas
- 4 grams per ½ cup
- Quinoa (cooked)
- 2.6 grams per 1/3 cup
*Plant-based protein foods are rich in quality protein, healthy fats and fibre. They vary in how much fat, sodium and carbs they contain. So if you’re watching your blood pressure, blood sugar or calories, make sure to read labels.
**These foods are higher in potassium. If you have kidney disease or are taking any heart failure medications, talk with your healthcare provider. You may need to make changes to your diet when it comes to eating potassium-rich foods.
Aim to get plenty of protein in your daily meals and snacks! Check out our guide to plant-based eating to learn more.