Vegetarians like muscle, too. They're too often portrayed as skinny weaklings who only eat lettuce and celery sticks. If your New Year's Resolution is to bulk up and to do it without using animal proteins, you're in luck. There are more protein options for vegetarians now than ever. According to the American Dietetic Association, vegetarian diets are a heart-healthy way to get the recommended 40 to 70 grams of protein per day. You can look up the protein content in your favorite foods, set protein goals and track those muscle-building workouts right here from the Daily Plate.
Beans and Nuts
Beans are a classic vegetarian staple, and they're a great source of protein, too. For a half cup of cooked beans such as black beans, pinto beans, kidney beans or chickpeas you'll get 7 to 8 grams of protein. Nuts are impressive proteins too. One ounce of raw nuts has 5 grams while 2 tbsps. of peanut butter packs 8 grams. Nuts are easy additions to protein shakes and good snacks on-the-go. Add more beans to your diet by sprinkling them into soups and salads or experimenting with new bean-based recipes.
Dairy & Eggs
Dairy and eggs are touchy subjects for a lot of vegetarians, but those who do include them in their diets will benefit from their high levels of protein. An egg contains about 6 grams of protein. Two slices of cheese or a half cup of cottage cheese has an amazing 14 grams. Milk and yogurt rank with beans and have around 8 grams per serving. Choose low-fat or fat-free dairy products to keep your saturated fat intake low.
Grains
Grains are the staple food in many vegetarian diets. Most people associate grains with carbohydrates or fiber, but they're also a ready source of protein. One ounce of cereal, before even adding milk, has 3 grams of protein. A half cup of pasta or rice has the same 3 grams. The bread you eat could be providing 3 to 5 grams per slice, depending on brand. Grains and legumes together create complete proteins, making rice and beans a perfect high-protein vegetarian meal.
Soy Products
Soy is called the vegetarian meat. In fact, the American Dietetic Association recently revised its standards about soy products to state that they contain complete proteins, just like meat. A 3-oz. serving of raw tofu has 13 grams of protein. Pair this with a grain, legume or dairy product and you could have over half your protein needs from a single meal. Soy can be shaped and flavored to create all kinds of fake or mock meats like bacon, chicken nuggets and even steak strips for extra dietary variety. Soy milk is a good choice too, with 6 to 7 grams per one cup serving.
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