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7 Vegetarian-Approved Proteins

Posted by Terra's Kitchen on Fri, Jan 6, '17


Have you decided to change your diet and live a new lifestyle by becoming a vegetarian? Congratulations! Or, perhaps you’ve decided to simply cut down on meat and try more plant-based foods. That’s awesome, too! We’re sure one question on your mind is how you can get your daily requirement of protein if you’re not getting it from animals. We’ve created a list of our favorite ways to get the essential nutrient without compromising your new diet.

  • Quinoa. The superfood! Quinoa has earned an impressive, and trendy, reputation over the past few years. There are over 1,400 different quinoa products for sale, so there’s no shortage of the good stuff. Quinoa is a heavy hitter with the protein (4 grams per half cup), and contains monounsaturated fats for a healthy heart. Throw some in a salad or eat it on it’s own. It’s makes for a fantastic side or main dish.
  • Lentils. Packing a whopping 18 grams per cup, lentils are the protein superheroes of the vegetarian world. Not only are they extremely versatile (throw them in literally anything from soups, salads, and rice), but they have been shown to speed up weight loss as their high fiber content keeps you satiated for a long time.
  • Guava. For an exotic twist, grab one of these tropical fruits. They carry a hearty 4.2 grams of protein per cup and pair perfectly with salad or low-fat yogurt.
  • Pepitas. Aka pumpkin seeds. At 5 grams per ounce, these seeds are an extremely satisfying way to get through those crunchy snack cravings. Next time you’re really jonesing for a bag a chips, reach for the pepitas instead. You’ll get way more out if it.    
  • 2% Greek Yogurt. What better way to get calcium and protein (20 grams per 7 ounces) and a load of flavor than Greek yogurt? You may be tempted to cut down on calories by going for the lower-fat or fat-free options, but don’t. Those typically skim out the nutrients that you’re looking for. Also, try to avoid any of the sugary flavors. Try the non-flavored options and add in your own fresh berries and a touch of honey.
  • Beans. If you’re looking for endless options, try beans. There are so many different types, all filled with tons of protein - about 7-10 grams per half cup. Besides protein, the nutrients inside can also benefit your heart and brain. Bonus: beans digest slower than other foods, they will also help you to feel fuller, longer.
  • Buckwheat. This gluten-free alternative to other grains, buckwheat serves as a fantastic substitute for oatmeal. A half cup serves up 3 grams of protein and 2 grams of fiber. Buckwheat is also filled with magnesium, which is associated with lower levels of fasting glucose and insulin.



Check out our full menu of meal delivery kits including some of these vegetarian protein sources like quinoa, chickpeas, and beans. 

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