For many years, meat has been a synonym of protein in much of the developed world and if you do not eat meat, they may tell you that you are not having enough protein in your diet.

Contrary to popular opinion, protein for vegetarians and vegans is not really a problem as they can have a healthy and varied plant-based diet. All plant foods contain amino acids that are used by our bodies to create protein, so if you consume enough calories and eat a variety of plant foods, you should have adequate protein intake.

What are proteins?

Proteins are organic compounds composed of 20 different amino acids. Animals and humans are capable of creating some of the amino acids that make up proteins in our body, but the others have to get them elsewhere. These are called essential amino acids and are obtained by eating foods that contain protein.

There are 9 essential amino acids necessary for human adults to maintain health. The amino acids that our body can produce by transforming other nutrients are called non-essential amino acids.

Almost all foods contain protein. Foods that have good amounts of all essential amino acids are called complete protein foods. Examples of plant foods that is complete in protein: quinoa, amaranth, buckwheat, hemp seed, soya beans and spirulina.

Protein-rich plant foods include legumes, nuts, soy beans and vegetables. How much protein do we need? Generally, if you usually eat enough calories and enough energy to get throughout the day, you’re probably already getting enough protein. Most people do not realize that our body only needs a certain amount of protein, and then gets rid of the excess in the urine. For example, milk casein protein actually steals calcium from bone.

Here are some vegetarian protein sources that won´t get you bloated


recently, the popularity of soy protein has increased, mainly due to its health benefits. It has been proven that the soybean protein can help prevent heart disease.  100 grams contains 34.74 grams of soy protein.

Pumpkin Seeds

Besides getting them in stores, you can get them directly from the pumpkins… Seeds and nuts can be high in calories and fat so you should be aware of this when you serve your portions. In 100 grams of pumpkin seeds are 30 grams proteins.


While all soy, including soy sprouts and seeds are excellent sources of protein for vegans, soy milk are more versatile and an excellent source of protein to have on hand. In addition, some brands are fortified with calcium. There is also flavored chocolate and vanilla, the latter is especially suitable for cereal and coffee and a good substitute for the classic milk shakes. Soy milk has 50 grams of protein per liter.



Lentils are a good source of proteins although not complete proteins and lacking methionine. The lack of this amino acid can be supplied by adding rice, food rich in methionine, thereby obtaining a food with a high nutritional value. Lentils are low in fat and contain a good amount of fiber, plus vitamins B1, B3 and B6.The amount of proteins contained in lentils is 23 grams per 100.


Seitan is a great food for vegans because of its texture, flavor and high protein. Seitan is made from wheat gluten. In 100 grams of seitan you can find 24 grams of protein.


This grain is not only rich in protein but also low in cholesterol and a good source of fiber. Eating quinoa is often a good idea not only to vegans, but for anyone looking to consume healthy proteins. You can also make salads with quinoa, or use quinoa instead of rice. Quinoa contains 20 grams of protein per 100 grams.


They can be eaten boiled, roasted, fried and even ground into flour and also provide protein, are also a good source of fiber and calories. Although they are high in calories, they have no cholesterol as they contain lipids which are unsaturated. The amount of proteins in chickpeas is 20 grams per 100.


Monounsaturated fats have been shown to reduce heart disease.Almonds contain 18 grams of protein per 100 gram


The amount of protein is 4.30 g. per 100 grams. The proteins are used in our bodies to create new proteins, responsible for building tissues, such as our muscle mass and regulate body fluids among other functions.

Rice and beans (food combining)

A practical and simple example is that of cereals and legumes. In the case of legumes they are deficient in methionine, but abundant in lysine. The opposite occurs with cereals, which are deficient in lysine and high in methionine. Thus the combination is perfect.

Also check out these Vegetarian recipes rich in both protein and iron

WatchFit Experts change lives!

And they can do the same for you.


Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


Chriz Zaremba Fitness Consultant
Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans