Hey, everybody, I'm Chef Mareya, the Fit Foody. Today, I want to talk to you about recommended protein for a vegetarian. Now every day we all require a certain amount of protein and often times we get that from animals. So chicken, beef, pork, whatever it may be. If you are a vegetarian, it may be a little bit more challenging but there are so many options on the market. I'm going to show you a few of my favorites. So first of all raw nuts, perfect way to add protein and good quality essential fats into your diet and just by enjoying two to three tablespoons, you can get about five to six grams of protein into your every day routine. I also love Greek yogurt. This is a fantastic way to add protein without the fat. With nonfat Greek yogurt, you can get all of the benefits of low to no sugar and good quality protein, about 15 to 20 grams per serving which is really really high. I also love nut butters. Now again, you are taking your raw nuts and you are enjoying it in butter form but you can incorporate it into so many dishes. I also love sesame butter, sunflower butter. There are alternatives to nuts if you do have an allergy, like this sunflower seed butter has seven grams of protein per serving and I love combining it with slices of apple on a whole grain English muffin. There are also great products on the market that are vegan or vegetarian that add protein into your diet like a good quality protein powder. You can combine that with a no sugar added nut milk and you have the perfect meal, tons of protein and you want to try and get about .7 grams of protein to one pound of body weight in per day. So if you weight 100 pounds, you are getting about 70 grams of protein in. So just a little rule of thumb, some of my favorite really good quality, heart healthy sources of protein for vegetarians, let me know what you like best and I'll see you here really soon.