According to a 2009 research review by the Academy of Nutrition and Dietetics, vegans and vegetarians typically meet and even exceed their protein requirements: the average adult woman needs just 46 grams of protein a day; the average adult man needs 56 grams. By eating a variety of healthful veg foods, you can easily cover your protein bases.
1. Tofu.
Tofu soaks up the flavors of whatever spices, sauces or dressings you add to it. Use silken varieties for blending into smoothies and puddings; save firmer tofu for baking or stir-frying into chewy pieces and tossing into salads, sandwiches, veggie bowls, and noodle dishes. I like to squeeze out all the water and freeze it overnight, then thaw in the refrigerator. After it defrosts- just bake it for extra chewy tofu dishes that replace meat.
In addition to protein, tofu delivers a dose of bone-building calcium if it’s made with calcium sulfate- making a vegetarian diet a rich in nutrients, like calcium, which tends to be low in most diets.
Tip: Look for Organic tofu and soy options since soy is one of the top 3 genetically modified foods produced in the US also inherently treated with pesticides in the growing process. By choosing organic varieties, you can eat a great plant protein and minimize your exposure to harmful pesticide contamination often found in food. Other great news is that when selecting between these organic vs non-organic options, the organic version does not have a huge premium cost. Rather, it's merely 0.75 cents more.
Protein: 10 grams per 4-oz. serving firm tofu
2. Beans.
By eating a variety of plant based foods, including different types of beans, you can easily cover your protein bases. Cook a big batch of dried beans in the pressure cooker to eat throughout the week. You can also freeze beans and defrost them in the refrigerator when you're ready for more. Or stock up on cans with BPA-free linings and no added salt.
Tip: Add a strip of kombu seaweed to beans as they cook to make them more easily digestible.
Protein: 7 grams per 1/2-cup serving cooked black beans
3. Greek Yogurt.
Swap out regular yogurt for this thicker, strained variety, which has up to twice as much protein. I suggest using Plain Greek Yogurt to avoid unnecessary added sugars and natural flavors then add your own fruits and honey. Forgo the non-fat yogurt in favor of 2% or even whole, which will leave you feeling fuller and more satisfied. Go organic, when possible, or use grass-fed dairy source varieties: recent research shows that organic milk contains more heart-protective omega-3 fatty acids than the conventional kind.
Tip: Prefer savory to sweet? Add a few spoonfuls of Greek yogurt to blended soups and sautéed greens. Use it as a sour cream substitute and make your own dips out of it or substitute it for sour cream. You can pack in more protein with greek yogurt combine with a homemade bean dip recipe. A great dip for kids is greek yogurt mixed with fresh avocado.
Protein: 17 grams per 6-oz. serving 2% Greek yogurt
4. Eggs.
Eggs are an obvious protein. Eggs, including the yolks, are rich in lutein and zeaxanthin- which are antioxidants that help maintain eye health. Did you know the difference between white and brown eggs has to do with what the hens are fed? Either variety will do! When you're selecting which brand to choose from, aim for organic, pasture and locally raised sources to promote animal health and environmental sustainability.
Tip: Check the Cornucopia Institute’s Organic Egg Scorecard to see how different egg companies compare.
Protein: 6 grams per large egg
5. Lentils.
Legumes are packed with similar amounts of fiber as beans, but they require no soaking and cook up in just 20 to 30 minutes. They're also a great source of folate and iron.
Tip: Pair them with vitamin C rich foods to maximize your iron absorption.
Protein: 9 grams per 1/2-cup serving cooked lentils
6. Nuts & Nut Butters.
All types are good sources of monounsaturated fat, which can help lower “bad” LDL cholesterol levels. Look for with just two ingredients when selecting nuts, mixed nuts and nut butters (ingredient list: "nuts and salt"). Spread on toast, stir into stews, or whirl into morning smoothies.
Tip: Check out my recipes on the home page for making snacks with nut butter.
Protein: 7 grams per 2-Tbs. serving peanut butter
7. Seeds.
Boost your recipes and basic snacks by adding chia seeds and hemp seeds for more protein, fiber and omega-3s.
Tip: Flax seeds have only 3g protein per serving (2 Tbsp) and should be ground up either in a blender or using a pestle and mortar. Make sure to refrigerated left overs after grinding into flax meal in order to keep it fresh.
Protein: 6g protein per 2 Tablespoons of chia and hemp seeds.
8. Tempeh.
Tempeh is similar to tofu being that they're both made from soybeans. But tempeh is fermented, producing bacteria that’s beneficial for gut. For a beginner-friendly ground meat alternative, crumble tempeh, pan-fry it, and stir into pasta sauces, taco or enchilada fillings, and chili.
Tip: Add 1-2 tablespoons of apple cider vinegar and a dash of Worcestershire sauce while cooking to give it a more "meaty" flavor.
Protein: 21 grams per 4-oz. serving tempeh
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