When someone tells you that they are a vegetarian the first thing people usually say is "where do you get your protein from?" This is a very good question! When I set out to become a herbivore I had no idea what foods had enough protein or if I would even like them. But surprisingly, there are numerous of things out there that will help keep your levels up.
1.) Black beans: black beans have a very good source of protein. One cup has 15 grams! You can do just about anything with them. My favorite thing to do is to make a black bean and cheese quesadilla. There are hundreds of recipes on Pinterest that you can use to guide you on ways to mix things up with these particular beans.
2.) Veggie burger: These sound disgusting but they are surprisingly delicious! One patty has 13 grams of protein. If your family is having a cookout you can pop a couple of them on the grill and they taste almost as good as a regular burger! There are several different brands that make them but my personal favorite is Boca Vegan. You cannot tell a difference in the taste which is always a plus.
3.) Tofu: Tofu is coagulated soy milk pressed into soft white boxes. Four ounces has 11 grams. Even though this is mostly used in vegan recipes you can use it for how much protein it has. It is mostly used as a dairy substitute in desserts or any other recipe that has dairy.
4.) Bagel: Yep, you read that right! Bagels have nine grams of protein in one bagel. Just pop one in the toaster and if you like it, spread some cream cheese on top. I wouldn't recommend eating one everyday because the carbs are so high, but once a week should be substantial.
5.) Spaghetti: Spaghetti has eight grams of protein in one cup. You can either eat the noodles by themselves or with butter. Also, if you have a local organic store, they should have some meatless sauce for it! Make some garlic bread and have an Italian dinner.
6.) Peanut Butter: When you think of a good source of protein (besides meat) you think of peanut butter. Two tablespoons have eight grams of protein. There are numerous different things you can do with it too! You can make a sandwich with jelly, make cookies, protein shake, or spread it on some saltine crackers. This is the easiest way to get fast protein.
7.) Soy Milk: Soy milk comes from a soybean plant. In one cup, it has seven grams of protein. If you are like me and don't like the taste of milk, mix it with some Greek yogurt, fruit and protein powder and make a shake. This is something easy to do for before work or a meal replacement after the gym.
8.) Eggs: Being a vegetarian, you can still have eggs which is a great source of protein! One large egg has six grams of protein. There are so many different ways to make eggs and things to do with them. I often make an egg sandwich with mustard and cheese. If you don't like them that way, then you can always scramble them up and have them for breakfast or breakfast for dinner!
9.) Bread: Two slices of whole wheat bread has five grams of protein. If you're like me and could just eat some toast anytime of the day that's always an option! But you can always put some peanut butter and jelly. There are countless ways to make a meal with bread.
10.) Potato: Even though potatoes are high in carbs, they are a good source of protein. One medium potato has four grams of protein. You can make a loaded baked potato with sour cream, cheese, BBQ sauce, and some soy chicken. If you are craving carbs then this is a great option for you!
As you can see, there are several different foods that are enriched with protein. So the myth that vegetarians don't get enough protein is a lie. Always read the nutrition facts and look at the protein, you'll be surprised that more foods have protein then what you were expecting.