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Vegetarian Sources of Protein

A lot of individuals who are vegetarian or vegan find it hard to consume enough protein in their daily diets. However, knowing what nuts and vegetables are rich in protein can make it a lot easier to reach your recommended daily intake. It is very possible to train and live healthy, active lifestyles on vegetarian protein sources. Soy and hemp are rich in protein, and a great vegan/ vegetarian alternative to whey protein shakes for post-training muscle repair. Research shows that Ingestion of 20g of intact protein post-training is sufficient to stimulate muscle repair and growth. Ingestion of 40g of protein in one sitting may not stimulate muscle repair and growth any more than 20g.

Vegetarian Sources

  • 170g Tofu/ Tempeh (22 grams)

  • 2 large Eggs (12 grams)

  • 2 tablespoons Peanut Butter (7.5 grams)

  • 1⁄2 cup Lentils (9 grams)

  • 1⁄2 cup Soybeans/ Edamame (8 grams)

  • 1⁄2 cup Kidney beans (7 grams)

  • 30g/15 Almonds (7 grams)

  • 1⁄2 cup Chickpeas (6 grams)

  • 30g/15 Cashews (5 grams)

  • 30g/10 Walnuts (4.5 grams)

  • 1 cup Broccoli (4 grams)

  • 1 cup Cooked Kale (3.8 grams)

  • 1⁄2 cup Peas (3.3 grams)

  • 1⁄2 cup Oats (3 grams)

  • 1 tablespoon Sesame Seeds (3 grams)

  • 1 tablespoon Chia Seeds (2.5 grams)

  • 1 tablespoon Pumpkin Seeds (2.5 grams)

  • 1 tablespoon Flax Seed (2.2 grams)

See handout for specific protein requirements

Protein Requirements
Download PDF • 815KB

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