Top 7 Vegetarian Protein sources…that aren’t eggs!!
I have said it before and I’ll say it again, protein is imperative for our health; immunity, hormones, muscle, brain function - protein is your guy! Not to mention is the most satiating food group, meaning it keeps you fuller for longer without any drastic effects to your blood sugars.
Since being pregnant I have focused on my protein consumption more than ever, even more than when training was my main concern! But, with major food aversions at play and meat and fish not always being being top of my menu choices, I had to get creative and ensure I was consuming sufficient amounts whilst still being able to stomach what I was eating!
Eggs are a fantastic addition to any diet, but all too often they are suggested as the only protein source for vegetarians when there are a number of other sources that can provide the same amount of protein.
Tofu: 8g per 3oz
An obvious choice maybe but this vegan and veggie protein powerhouse is super versatile. Generally bland in it’s flavour you can add sauces and marinades of your liking to suit your tastes. Choosing extra firm tofu is your best bet for the most amount of protein per gram.
Quinoa: 8g per 1 cooked cup
This ‘wellness warrior’ whole grain is rare in that unlike it’s similar counter parts it is a complete plant-based protein, meaning it provides all 9 essential amino acids, in addition to 5g of fibre per cooked cup.
Almonds: 7g per 32g
A delicious nut, packed with flavour and versatility. Add a butter to your breakfast, chopped and sprinkled in your salad or as handy snack with a piece of fruit.
Lentils: 9g per 1/2 cup cooked
Protein plus fibre makes these little rounds a great food choice with the addition of them being rich in iron and magnesium too; both essential for prenatal health. Add them to soups, warms salads or to thicken stews.
Greek Yogurt: 23g per 1 cup
A personal favourite as dairy was my only craving during pregnancy. Greek yogurt is higher in protein than normal yogurt so if trying to be mindful of getting enough in, it might be the better option for you. An ideal breakfast base or evening snack with berries and a little grated chocolate…why not!!
Pumpkin Seeds: 9g per 1oz
These little seeds are full to the brim with nutrients, ideal for supporting a healthy pregnancy; from zinc, iron, magnesium to plant based omega 3’s. Try adding them to your morning oats to boost the protein and fibre content, or sprinkle them on a salad for a little added crunch.
Feta Cheese: 6g per 28g
I love how versatile this cheese is, typically made from sheep or goats milk which tends to be tolerated better than cows dairy if this is something that effects you. Lower in calories than other cheeses, but rich in calcium, add to omelettes, salads or smash down to a spread for a sandwich filling alongside some crunchy lettuce and tomatoes.
Try adding these healthy high-protein foods to boost your protein intake throughout the day, when meat or fish is either avoided or just not what you fancy!