There is such a wide variety of foods available now that one would be hard pressed to find a nutrient or vitamin they could not cater for. No matter what a person’s choice of lifestyle may be, there is such a wide arsenal of choices to select from that they should have no problem building up their daily percentage databases of the right nutrients. Nonetheless, it can be tricky knowing what the right sources of certain foods are when you have some limitations in your diet. Vegetarians often find it difficult to find rich sources of protein, but the fact is that there are many other good sources of protein other than meat and can often be even better for you than meat.
1. Whole Grains
Whole grains can be a great way to introduce protein into your diet. Not only are they very cost-effective and versatile to work with, certain whole grains can provide you with almost as much protein as actual meat. For example, quinoa gives you 18 grams of protein, along with a substantial amount of fiber – something actual meat does not tend to provide in such bulk.
2. Lentils And Beans
Beans, especially red kidney beans, are another great source of protein. Beans, Lentils and legumes can be used in a variety of ways such as in soups and salads, and if incorporated into the daily diet, they can provide a strong source of protein.
Tofu is the most popular meat substitute out there and likely something every new and old vegetarian is aware of. This is probably because of how close it is in texture of actual meat and hence, when used in cooking, it offers a viable substitute. But possibly also because of how versatile it is while at the same time giving a strong source of protein.
Believe it or not, nuts can also be a strong source of protein, even if they are consumed very little in quantity. A handful of almonds or walnuts can provide a person with a number of important amino acids and protein components, which other meat and protein substitutes cannot. Of course, nuts are quite high in fats, but these fats and oils can actually be good for you.
Like nuts, seeds are also a strong source of protein, for example sesame seeds or sunflower seeds.
6. Soy Milk
A simple change for vegetarians to incorporate into their diet is to start consuming soy milk instead of regular milk. They will get the same amount of calcium, but an additional boost of protein into their day.
7. Meat Substitutes
Some foods are especially chemically manufactured as protein substitutes. Not everyone would want to eat synthesized food, but if you can manage to, there is no doubt that they are very high in protein.
8. Protein Supplements
Of course, when everything else fails, you can always rely on a protein shake or supplement to fulfill your daily nutritional needs of protein.
9. Dried Apricots
Although, fruits don’t often come to mind when speaking of proteins, apricots, particularly dried apricots, can be a great source of protein too.
And finally, avocados are also a great source of protein, giving up to 10 grams of protein per 8 mashed ounces.
Linda is a certified dietician and life coach. After 5 years of gaining experience with the NHS community, Linda now works on a freelance basis providing nutrition and dietary advice to clients across the UK. She strives to promote positive, practical messages about food and health to treat nutrition related health problems.
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