Vegetarian Protein

(If possible shop local!)

SOY PRODUCTS

  • Tempeh (1 cup) = 31 grams of protein

  • Tofu (1 cup) = 20 grams of protein

  • Shelled edamame beans (1 cup) = 17 grams of protein

  • Soy milk (1 cup) = 8 grams

 

NUTS AND NUT BUTTERS

  • Peanuts (1 cup) = 38 grams of protein

  • Almonds (1 cup) = 29 grams of protein

  • Cashews or pistachios (1 cup) = 24 – 25 grams of protein

  • Peanut butter (1/4 cup) = 14 grams of protein

  • Almond butter (1/4 cup) = 13 grams of protein

  • Cashew butter (1/4 cup) = 8 grams of protein

 

PLANT-BASED MEAT REPLACEMENTS

Try using Beyond Beef and MorningStar Farms products in soups, chili, scrambled eggs, tacos, burritos, and many other dishes that call for ground beef.

  • Seitan (3 oz) = approximately 20 grams of protein

  • Beyond Beef® Crumbles (1/2 cup) = 13 grams of protein

  • Veggie burger (1 store-bought pattie) = generally around 9 – 11 grams of protein

  • MorningStar Farms Veggie Meal Starters® (1/2 cup) = 9 grams of protein

 

PROTEIN POWDERS

Try stirring protein powder into morning yogurt for some additional protein, and blend it into smoothies.. 

  • Most protein powders (1 scoop) = 25 grams of protein (scoop is provided in the packet)

  • Whey protein powder (2 scoops) = 22 grams of protein (scoop is provided in the can)

 

DAIRY

Greek and strained yogurts offer more protein than regular yogurt.

  • Fage Greek yogurt (200g / 7 oz container) = 20 grams of protein

  • Siggi’s strained yogurt (150g / 5.3 oz container) = 15 grams of protein

  • Shredded cheese (1/4 cup) = 7 – 8 grams of protein

 

LEGUMES

Don’t restrict your legume use just to whole beans. Look for pastas made from beans too.

  • Cooked lentils (1 cup) = 18 grams of protein

  • Cooked chickpeas, and black, white, Navy, Cannelini beans (1 cup) = 15 – 17 grams of protein

 

EGGS

Have a half dozen hard boiled eggs in the refrigerator - this makes them easy to add to avocado toasts, salads, or all by themselves when on the go.

  • 1 large chicken egg = 6 grams of protein

 

SEEDS

Roasted and seasoned pumpkin seeds make a fantastic snack, as well as toppings for casseroles. Chia seeds are perfect in yogurt and smoothies.

  • Pumpkin seeds (1 cup) = 12 grams of protein

  • Hemp seed hearts (3 tablespoons) = 10 grams of protein

  • Chia seeds (2 tablespoons) = 4.7 grams of protein

  • Flax seeds (2 tablespoons) = 3.8 grams of protein

  • Cooked quinoa (1 cup) = 8 grams of protein

 

NUTRITIONAL YEAST

Use for nutritional yeast is as a popcorn topping, and it's great added to soups and stews.

  • Nutritional yeast (2 tablespoons) = 4 grams of protein

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