Health, Recipes
Vegetarian Protein Source Recommendations #food #veggies

Vegetarian Sources of Protein

The most common question I have received about serving my family a vegetarian diet is how can you sustain them nutritionally without protein?  Below are some of our favorites:

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Quinoa

Many stores have quinoa products on their shelves such as Costco, Safeway, and Giant. Customers can purchase quinoa sold in a bad like rice, or quinoa made into pastas.  Here are some recipes that you and your family may enjoy.

Beans and Legumes

(Lentils, chickpeas, black-eyed peas, and more)

Soy

(Tofu, Tempeh, and other non-meat substitutes)

Brown Rice

You can usually substitute brown rice for white rice recipes. However the cooking time for brown rice is different from white rice.

Oats, Nuts, and Seeds

(Oatmeal, sunflower seeds, chia seeds, hemp seeds, Ezekiel bread

Dairy

(Milk, Cheese, yogurt)

Eggs

Some Fruits

(Avocados, dried apricots, prunes, raisins, figs, dates, blackberries, and more)

Some Vegetables

(Broccoli, corn, potatoes, spinach, brussel sprouts)

Protein Supplements

How much protein do our bodies need each day? Choosemyplate.gov has a great chart available that explains our protein needs.

Vegetarian Protein Source Recommendations #food #veggies

Image reference:

Choosemyplate.gov. How Much Food from the Protein Foods Group is Needed Daily? Retrieved September 30, 2014 from http://www.choosemyplate.gov/printpages/MyPlateFoodGroups/ProteinFoods/food-groups.protein-foods-amount.pdf

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