High protein foods for a vegetarian diet
So, you’ve decided that high on your list of New Year’s resolutions is to pursue a non-meat and fish-free diet.
It’s a great idea, but how will you get those valuable amounts of protein into you without chicken and salmon on the menu?
Firstly, what is protein?
Protein’s function is to build and maintain your body, fight off disease, and keep energy levels high. On average, women need 46g of protein per day, while for men, the magic figure is 56g.
Nuts and Seeds (33g protein per 100g)
If you’re generally aiming for a healthier diet, having little bowls of pumpkin seeds, walnuts, sunflower seeds and almonds lying around to graze on is a much better idea to opening yet another packet of chocolate biscuits. Try lightly frying some seeds and adding it to your salad or pasta, and you’ll be amazed at the taste sensation.
Mozzarella cheese (32g protein per 100g)
Consumed in moderation, slices of low or non-fat mozzarella (or those cute little pearls) can be a delicious addition to a home-made pizza or a melted topping to pasta bake. It can also be nibbled on its own as a starter or between-meals snack.
Beans (17g protein per 100g)
Mature soy beans, kidney beans and white beans are the top three beans on the protein scale, with lima, fava, black and mung following closely behind. They can be filling and satisfying in a soup and a must-have element to a veggie chilli.
Greek yogurt (15g protein per 6oz container)
While even some low-fat yogurts have hidden perils (sugar and sweetener-wise), Greek yogurt is the real deal. It contains double the protein content of regular yogurts and is a filling post-meal alternative to ice-cream or cheesecake. Throw in some grapes, strawberries and sliced melon and you have a ready-made luxury dessert.
Soymilk (8g protein per cup)
If you’ve swapped to soy milk from the cow-based version, it may take a little while to get used to its distinctive flavour but you’ll be adding it to your morning cuppa and cereal in no time. There are also flavoured soy milks when you fancy a bit of a treat.
Eggs (6g protein per egg)
The humble egg is a versatile little creature and if you can avoid frying them, they always feel like a healthy option. Scrambled, poached and hard-boiled are best for a quick fix, but if you have more time, a quiche makes a delicious meal in itself.
Tell us your tales of switching successfully (or not) to a high-protein diet without meat or fish?
Silversurfer's Assistant Editor
Latest posts by Silversurfer's Assistant Editor (see all)
- Get Ready for Stir-up Sunday - November 23, 2017
- 3 Mince Pie Recipes - November 23, 2017
- What advice would you share with younger generations? - November 23, 2017
- Step back in time: to 1959 - November 22, 2017
- Is ‘affluenza’ eroding our happiness? - November 22, 2017
Leave a Comment!
Community Terms & Conditions
These content standards apply to any and all material which you contribute to our site (contributions), and to any interactive services associated with it.
You must comply with the spirit of the following standards as well as the letter. The standards apply to each part of any contribution as well as to its whole.
be accurate (where they state facts); be genuinely held (where they state opinions); and comply with applicable law in the UK and in any country from which they are posted.
Contributions must not:
contain any material which is defamatory of any person; or contain any material which is obscene, offensive, hateful or inflammatory; or promote sexually explicit material; or promote violence; promote discrimination based on race, sex, religion, nationality, disability, sexual orientation or age; or infringe any copyright, database right or trade mark of any other person; or be likely to deceive any person; or be made in breach of any legal duty owed to a third party, such as a contractual duty or a duty of confidence; or promote any illegal activity; or be threatening, abuse or invade another’s privacy, or cause annoyance, inconvenience or needless anxiety; or be likely to harass, upset, embarrass, alarm or annoy any other person; or be used to impersonate any person, or to misrepresent your identity or affiliation with any person; or give the impression that they emanate from us, if this is not the case; or advocate, promote or assist any unlawful act such as (by way of example only) copyright infringement or computer misuse.
Nurturing a safe environment
Our Silversurfers community is designed to foster friendships, based on trust, honesty, integrity and loyalty and is underpinned by these values.
We don't tolerate swearing, and reserve the right to remove any posts which we feel may offend others... let's keep it friendly!