6 Top-Notch Protein Sources for Vegetarians
Susan Hoff
November 8, 2021

Include these meat-free, nutrient-full proteins in your daily diet!

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A vegetarian athlete must work a little harder to consume enough protein throughout the day than non-vegetarians. It's an important responsibility when regularly working out to provide your body with enough muscle-building macronutrients. But, don't fret! With a little extra thought and care, you can absolutely consume enough protein you need in a day. Below are six excellent sources of meat-free proteins to include in your daily diet.

1. Greek Yogurt

Greek yogurt brims with about 23 grams of protein per cup, versus 13 grams of protein in regular yogurt. Opt for the plain, whole milk greek yogurt when grocery shopping. Yes, there will be more calories and fat in the whole milk yogurt compared to the non-fat, but the healthy fats help prevent any blood sugar spikes and keep you satiated for longer. Spooning Greek yogurt into your morning granola will also deliver a calcium and probiotic-packed breakfast. Your bones and your gut will thank you!

Try making: 4-Ingredient Granola with Greek Yogurt

2. Seeds

Seeds provide a dense source of protein, fiber, and healthy fats. 1 tablespoon of chia seeds provides 3 grams of protein and a tablespoon of hemp seeds contains 4 grams. They work as great sidekicks to your meals and snacks, boosting your protein count and filling you up with satisfying nutrients.

Try making: Buddha Bowl

3. Quinoa

Have you heard of complete and incomplete proteins? Rice by itself, for example, does not contain all nine amino acids to be considered a complete protein. Your body needs all the essential amino acids to build and repair muscles as well as transport nutrients. Add beans to your dish and together they make a complete protein. Quinoa is a gluten-free grain that actually contains all nine amino acids! Eating a cup of cooked quinoa will give you 8 grams of protein, 5 grams of fiber, and gobs of zinc, iron, and magnesium.

Try making: Quinoa Salad

4. Beans

Another wonderful sidekick to your meal! Warm up black beans or lentils as your lunch-time protein or dip into a chickpea-based hummus for snack time and you've got yourself about 9 grams of protein per half cup. They are so versatile and work as a great plant-based source of fiber, iron, and protein.

Try Making: 3-Layer Dip

5. Almond Butter

You will want to invest in two tablespoons of almond butter. It's a high amount of calories up front, but you will receive 7 grams of protein, 18 grams of fat, and 3.2 grams of fiber in return. All three work together to keep you satisfied longer. You can cook with it, snack with it, or simply spoon it out of the jar and into your mouth. Your choice!

Try making: Chocolate Almond Butter Banana Smoothie

6. Eggs

Enjoy cooking eggs in the morning? Keep at it! You may have been told to stay away from eggs because of their high cholesterol count. If your doctor told you to do so, definitely listen. Otherwise, think twice before throwing away the yolk as it is the hub of the egg's vitamins and antioxidants! Eat the whole egg and glean all 6 grams of protein and lots of vitamins A, D, E, choline, iron, and folate.

Try making: Poached Egg Avocado Toast

Oath & Grind By Susan Hoff
Run fast, spin hard, lift heavy, work out like crazy. Whatever you do, Oath & Grind is the destination for all things fitness, nutrition, and life.
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Oath & Grind by Susan Hoff is a luxe lifestyle community that blends fashion, fitness, and nutrition to serve as aspiration—because everyone can start a healthy habit, regardless of their age or physique.