5 Protein sources suitable for vegetarians

Written by Sabi Phagura on . Posted in Health


As a body building enthusiast, I am a big fan of eating protein because it’s a vital nutrient for our bodies. It all also helps keep you fuller for longer. But most people mistakenly think you can only get protein from meat. Luckily for vegetarians, burgers and steaks aren’t your only options. So, if you’re a vegetarian, or just fancy a break from meat, read on to discover some great non-protein sources to fuel your body. 

Greek yogurt 

Ever since products like Skyr and Arla  made an appearance on the supermarket shelves, little fuss was made about yogurt containing tons of protein. But it’s Greek yogurt that is the star player in all this. This yogurt is strained differently than the standard variety so it retains more protein and less sugar. A cup of plain yogurt has a whopping 24grams of protein. The equivalent of most good protein bars. And it’s so versatile. It can be eaten savoury for example in tzatsiki as well as sweet with chopped fruit and honey drizzled over it. 



Beans means protein! Kidney beans, pinto beans, black beans – they are all great sources of protein. They contain around 12.5g of protein per cup. Again, like Greek yogurt, they are versatile. You can add them to salads, stews, scrambled eggs and steamed veg. 


Unlike the other beans, these are complete proteins. Mature soybeans contain a staggering 22 grams of protein per cup. Raw edamame has 11g more per cup at 33g in comparison. They make a great snack and I am often seen carrying around a pot on my travels. You’ll find them on the starter or side section in pan-Asian restaurants. Beats eating bread mindlessly as you await your order. 



I simply can’t sing enough praises for eggs. They are quick, simple, eaten at any time of the day and can be made in a number of ways. Poached, scrambled, fried, boiled….the list goes on. And the best thing is they have tons of protein. You can get six grams of protein from just one egg. Personally, I eat eggs every single day. They definitely keep hunger locked up for several hours. 


I grew up eating lentil curry not ever knowing it was good for me. I just didn’t want to eat the vegetable curry! Not only do lentils taste great but they are protein powerhouses. One cooked cup of lentils has around 18 grams of protein. And like beans, they can be eaten on their own, added to soups, made into curries or dips and pretty much go with lots of other dishes. They are super easy to make but if you’re lacking time – or feeling lazy – they come prepared in pouches or tins. 

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Sabi Phagura

I am a freelance journalist and lifestyle blogger. I travel the world covering travel, destinations, hotel, spas and bar reviews and love fitness. This blog illustrates how you can lead a healthy lifestyle, travel the world and still have a life! I am also a qualified fitness instructor, Punjabi-Hindi interpreter and a champagne and rum enthusiast.

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