High Protein Diet for Vegetarians
In a prior post titled High Protein Diet for Vegetarians, Part 1, I cited a number of foods that are not only high in protein but also well suited for those who choose to not to eat meat. Dairy products, soy products, and nuts, seeds and nut butters were some of the recommended choices.
Vegetables and legumes are also good choices whereas they are low in fat and high in protein. One cup of broccoli or one cup of cooked sweet potato contains 5 grams of protein. Two cups of kale also has 5 grams of protein whereas one avocado has 10 grams.
An extended list of suitable vegetables includes asparagus, beets, cabbage, carrots, cauliflower, cucumber, and mushrooms. Legumes are plants that hold their fruit in pods. Legumes are high in fiber and other nutrients and are made up of beans, lentils, peas and peanuts.
High Protein Vegetarian Breakfast
Mom says that breakfast is the most important meal of the day, and there is much good evidence to support this. So when you start the morning with a vegetarian pick-me-up, here are a few thoughts regarding breakfast choices to get the day moving on the right foot.
Breakfast is a good meal for that first protein charge of the day. Smoothies, baked quiches, scrambled tofu and peanut butter are all good starters. Homemade Vegetarian Protein Shakes, Spinach Tofu Scramble, Vegetarian Egg Casserole, Tempeh and Potato Hash Browns, and Peanut Butter Granola Wrap are all protein-enriched dishes that make for a healthy beginning to the day. Recipes for all these morning meals and all the meals that follow can be found here.
High Protein Vegetarian Salads and Sandwiches
Midday lunch is the meal meant to keep us going until the end of the work day. It is the boost and recharge we need to maintain until we head home for the day. Lunchtime choices include Quick and Easy White Bean Salad, Tabbouleh Salad, Whole Grain Apple and Cheese Sandwich, Black Bean and Hummus Wrap Sandwich, and Quinoa and Feta Salad. Recipes can be found here.
High Protein Vegetarian Dinners
Dinner is the final meal of the day and usually the largest. Good dinner choices include Black Bean Enchilada Casserole, Baked Barley and Cheese Casserole, Sweet and Sour Tempeh, and Garlic and Parmesan Quinoa. Recipes can be found here.
High Protein Soup Recipes
Everyone enjoys a good bowl of soup as an appetizer, a snack, or a meal by itself. High protein and satisfying soups for the vegetarian include Fat-free Curried Split Pea Soup, Vegetarian Lentil Soup, Quick an Easy Black Bean Soup, and Yellow Split Pea Dahl. Recipes can be found here.
Tofu contains over 10 grams of protein per half cup and fits easily into any meal. It goes well with many foods including a bit added to a regular smoothie or an additive to stir fry. Silken tofu can be used to help create a number of tasty desserts including Quick and Easy Vegan Chocolate Peanut Butter Pie, Easy Vegan Pumpkin Custard Recipe, and Quick and Easy Chocolate Banana Pudding. Recipes can be found here.
Living life well-fed,
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About.com - http://vegetarian.about.com/od/healthnutrition/qt/High-Protein-Breakfasts.htm
Natural Society - http://naturalsociety.com/high-protein-vegetarian-diet-5-foods/
Published On: April 29, 2013