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How to Meet Your Protein Needs without Meat

A Guide to Vegetarian Protein Sources

105 Comments



  • This is a great article! I did not realize how low my protein intake was until I started tracking through SparkPeople.com. Now I have a better idea how to supplement my diet to make up for the lacking proteins. Thanks - 11/8/2011 9:21:24 AM
  • thanks for this info! great resource! - 8/16/2011 7:04:49 AM
  • Great information. I didn't realize soybeans had so much protein! I am going to try to incorporate more of these foods into my food plant. - 3/20/2011 10:55:24 AM
  • SUPERSIZEN
    Great information on food that I am eating or could be eating to help with my protein intake. - 9/3/2010 9:51:09 PM
  • I recently found sprouted tofu. Its basically tofu w/ less risks! It's delicious. - 9/2/2010 8:46:49 AM
  • Great article - Thanks!!! - 6/25/2010 12:19:00 PM
  • Thank you for this article. I keep coming back to it and have printed it out for future reference so i can post it in my kitchen at also at my desk where I make my grocery shopping lists. - 3/21/2010 11:59:32 AM
  • I found this very helpfull, thanks.

    I like the idea of Quinoa mixed with honey, berries and almonds being a protien rich breakfast and will try this - 2/28/2010 11:09:54 AM
  • Good article!

    Something I recently learned is that PER CALORIE, broccoli has more protein than steak, not to mention all the good nutrients besides protein. Worrying about protein and not paying attention to other nutrients is like checking your car tires all the time but not looking at the oil or the gas gauge or... (you get the picture)

    Eat lots of veggies and live long and healthy!

    By the way, you can avoid using quite a bit of oil and fat by cooking them in some of those nice prepared soups that come in boxes. If you chose ones that are organic and low-fat (and sometimes low-sodium), you can saute your veggies in some of the soup, and then add some of your own creative seasoning. It's easy, healthy, quick, and good! - 2/23/2010 7:48:29 PM
  • Many thanx for all of this incl.the comments - I have a Veg.houseguest for 17weeks and have started to run out of protein ideas altho using Lentils, Chickpeas, Beans, Dairy and eggs. Feel healthier than ever myself too - 10/31/2009 12:37:45 PM
  • NELLIEC-
    That's because the old rule of "food combining" is outdated. You don't need to eat various proteins in a single meal to make complete proteins. A varied diet in general (eating different types of amino acids at different times) works. - 10/27/2009 2:51:58 PM
  • What I find endlessly amusing is that no one is EVER concerned about nutritional content till you mention that you're a vegetarian or.. (gasp) a vegan. Then all of a sudden everyone is a nutritionist. BUT, the only thing they're concerned about is if you, as a vegan, get enough protein. Most often, my response is, "Did you?". I ask if they've gotten enough vitamin A? The point is, that there are so many nutrients out there that no one ever asks themselves about, till you come out of the vegetarian closet. So far, not one person who as asked me how I get my protein has had any clue as to how well they've balanced their nutritional scale. Funny. - 10/18/2009 8:45:58 PM
  • Can you research and write an article on the protein and fat content of nuts and seeds that have been sprouted? They are much easier to digest when you soak and rinse them to remove the enzyme inhibitors. - 10/11/2009 11:41:32 AM
  • What about corn, beans, and rice. You didn't say that if you eat any two of them, you get a complete protein meal! - 10/4/2009 10:46:28 AM
  • My husband is always trying out vegetarian recipes to appease our daughter, which taste good but are the "anti-food" for me-- tons of pasta carbs and very little protein, which is a nightmare for my hypoglycemia. One recipe had 11g of protein and 66g of carbs!

    I'd love to make split pea/lentil soup for the family, but I'm still in dieting mode and I have no idea how to judge the calories involved.

    The most valuable information here-- a real shocker-- was the difference in egg-whites vs. whole eggs. I'd always assumed most of the protein was in the yolk, but it's just the opposite-- most of it's in the whites! If it weren't so wasteful, I'd try living off of those-- lots of protein, no real cholesterol, and not many calories. No wonder Hollywood types swear by egg-white omelets! - 10/1/2009 8:55:10 PM

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