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Top 10 vegetarian sources of lean protein

I get a lot of questions from vegetarians asking about protein sources and after reading some startling studies on low protein levels, I’ve been compelled to look hard to find some quality sources of lean protein. The study I read concluded that low levels of protein can actually suppress serotonin production and leave you feeling tired and depressed. I definitely noticed a change in my mood as I progressed deeper into vegetarianism so I’ve taken the liberty of compiling the top 10 sources of lean protein for vegetarians to prevent this from happening to anybody else. Remember though that this list is only for vegetarians so vegans will likely be dismayed and obviously won’t be able to follow it.


  1. The number one source of protein for vegetarians is undoubtedly chick peas. Registering in at about 16.0 grams of protein per 200 grams of peas these are jam packed with protein and they taste great too.
  2. Next up has to be kidney beans. These typically come in at about 15.0 grams of protein per 200 grams of beans so they make a great addition to any vegetarian meal.
  3. Next up is baked beans; these things taste great and have about 12 grams of protein per 200 grams of beans.
  4. Of course, we can’t forget about beloved tofu. Tofu is high in protein at about 11 grams per 140 grams and is high in a whole array of other essentials like iron and magnesium.
  5. Let’s not forget about milk either. It’s a high source of protein among many other things with about 9 grams of protein per glass.
  6. For those lactose intolerant or if you’d rather not drink the milk of another mammal then I suggest trying soy milk. It’s another great source of protein and contains just slightly less protein than milk at about 8.5 grams per glass.
  7. Eggs, (sorry, if you are strictly vegetarian) some people dontare another great source of protein and contain about 7 grams of protein per egg.
    Of course if you’re having eggs then you mine as well have some toast as well, which actually contain about 7 grams of protein for 2 slices, so you can get about a quarter of your recommended intake just at breakfast.
  8. If you want to get even more bang for your buck with the toast then try it with peanut butter on it. Peanut butter is a great source of protein and registers in at about 7.5 grams of protein per 30 grams of peanut butter.
  9. Last but certainly not least we have cheese. Regular block cheese typically has about 7 grams of protein per 30 grams of cheese, so this is an easy one to get your levels up for the day.
  10. These are just a few of the many sources of protein out there for vegetarians; you’d be surprised at just how many there actually are. In today’s day and age there’s absolutely no excuse for vegetarians to be lacking in protein so if you’re feeling a bit drowsy throughout the day then maybe it’s time to start keeping track of your protein intake.

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