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Friday, December 13, 2024
HIGH PROTEIN VEGETARIAN SOURCES
Here are the top 5 high protein vegetarian sources:
1. _Legumes (Lentils, Chickpeas, Black Beans)_: 15-18 grams of protein per 1 cup cooked. Legumes are a complete protein source and are rich in fiber, vitamins, and minerals.
2. _Tofu and Tempeh_: 20-25 grams of protein per 3 oz serving. Tofu and tempeh are made from soybeans and are excellent sources of protein and iron.
3. _Seitan (Wheat Gluten)_: 21-25 grams of protein per 3 oz serving. Seitan is a meat substitute made from wheat gluten and is a good source of protein and fiber.
4. _Nuts and Seeds (Almonds, Chia Seeds, Hemp Seeds)_: 5-8 grams of protein per 1 oz serving. Nuts and seeds are high in healthy fats and fiber and are a good source of protein.
5. _Whole Grains (Quinoa, Amaranth, Teff)_: 8-9 grams of protein per 1 cup cooked. Whole grains are rich in fiber, vitamins, and minerals and provide a good amount of protein.
These protein sources can be easily incorporated into a vegetarian diet to ensure adequate protein intake.
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