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High Protein Food Options For Vegans & Vegetarians

Interested in making the transition from meat eater to vegetarian or vegan? Don’t forget to get your protein in. A lot of new vegetarians and vegans find themselves losing muscle tone or gaining weight because they aren’t eating balanced meals. They might find themselves munching a lot more on things like pizza, cheese, and breads, when they need to get in some vegetarian proteins still. Protein curbs hungry, it can save you calories, it helps build stronger muscles, and it’s great for your hair and nails.

The Harvard Health blog says that the Recommended Daily Allowance for protein is 0.8 grams per kilogram of body weight. You can use this online calculator to figure it out.

For some protein rich, vegetarian and vegan options, check out this list so that you can start stocking your kitchen.

Eggs – 6 grams per 1 serving


Some vegetarians still have the option of eating eggs, which are a wonderful source of protein. Scramble them, bake them, top your veggie burgers with them. They taste great and are great for you.


Ezekiel Bread – 4-5 grams per slice

Ezekiel 4:9 breads are a fantastic source of protein. Bonus is that they are vegan as well.

Roasted soybeans

Roasted Soybeans – 14-15 grams per ¼ cup

NOW Foods Real Food Dry Roasted Soybeans, $3.49

Not only do roasted soybeans satisfy any crunchy snack cravings, but the amount of protein per serving is amazing.


Greek Yogurt – 17 grams per 1 container (170 grams)

Creamy and rich, you can use Greek Yogurt in everything from creamy dips to sauces. Not only that, but it tastes fantastic when topped with fruit and honey.

Pumpkin seeds

Pumpkin Seeds – 9 grams per ¼ cup

Woodstock Organic Pumpkin Seeds, $7.99

Stash some in your bag to keep a healthy snack around or sprinkle onto salads for a delicious accent.

Green lentils

Lentils – 10 grams per cup

Arrowhead Organic Green Lentils, $2.78

You can do so many things with lentils from making satisfying soups, to mixing them into bean salads. They are definitely a filling ingredient.

Vegan protein powder

Vegan Protein Powder – 15-20 grams per scoop

Garden of Life Protein, $45.99

For those with super busy lifestyles, all you have to do is sip on a protein shake and you are good to go. Yes, there are a lot of vegan options out there today!

Joyce Huang

Joyce Huang is the CCO of Previous to this she was a fashion editor and stylist for national publications and television shows. Connect with her on Instagram @JoyceInNYC.

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