High Protein Diet for Vegetarians, Part 1

My Bariatric Life Health Guide
  • High Protein Diet for Vegetarians

    When considering a high protein diet, a person could naturally gravitate toward the deli area and begin piling meat into a shopping cart. Bring on the turkey or chicken breast. Bring on the tuna, halibut and salmon. Cover me in pork loin and lean beef and veal. And it’s all good for me, too.

    God bless essential amino acids. We need them for the production of protein, but the body alone cannot produce all the amino acids that we require. On the other hand, animal protein sources have the complete set of essential amino acids. Hence the raid on the deli.

    So it all works out in the end. I am meat-happy and pleased that I am not a vegetarian. But wait…what if I was a vegetarian? Fortunately, that wouldn’t be a problem. There is plenty of room for everyone in a high protein diet.

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    The High Protein Vegetarian Diet

    Dairy Products - If you are a vegan, these next few words obviously do not apply to you. If you are a bit more relaxed regarding animals as a food source, then dairy can be useful in your high protein vegetarian diet.

    Eggs are a good source of protein. The average egg has 6 grams of protein and 5 grams of unsaturated fat. Organic eggs are your best bet.

    If you have a taste for yogurt, then Greek yogurt is a good choice. It is lower in sugar and has more good fats than most conventional yogurts.


    The milk byproduct whey also has ample protein with each scoop containing about 25 grams. Unflavored whey has no additives and adding cocoa powder gives it a great taste.

    Soy Products - Fermented types of soy such as tempeh are a safer bet than the processed types. Tempeh is also high in protein with 30 grams per cup.

    Tempeh is made from cooked and fermented soybeans and molded into a patty. It is similar to a veggie burger and has a diversity of preparations.

    A half a cup of the soy product tofu contains about 10 grams of protein. Tofu is versatile and can be added to stir fry, pasta sauces, soups and salads.

    Nuts, Seeds, and Nut Butters - Pecans, cashews, almonds and walnuts all have protein as do sesame seeds and sunflower seeds. They are more suited as a snack though because of their high fat content.

    One ounce of cashews has 4.4 grams of protein, one ounce of sesame seeds has 6.5 grams of protein, 2 ounces of walnuts have 5 grams of protein, and 2 tablespoons of almonds have 4 grams of protein. Nut butters are also good sources of protein but be alert to additives and sugar when reading the food label.

    Continue reading High Protein Diet for Vegetarians part 2 for a few more sources of protein, as well as some recipes for high protein vegetarian meals. 


    Living life well-fed,



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    About.com - http://vegetarian.about.com/od/healthnutrition/tp/protein.htm
    Health Aliciuos Ness. Com - http://www.healthaliciousness.com/articles/foods-highest-in-protein.php

  • Natural Society - http://naturalsociety.com/high-protein-vegetarian-diet-5-foods/

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Published On: March 15, 2013