Best sources of protein

The best sources of protein for vegetarians and how to keep yourself fuelled up with nutritious protein packed fruits, vegs, eggs and pulses.


Protein is a key part of a healthy diet. It used to be the obsession of bodybuilders and gym fanatics alone, but now lots of us are keen to ensure we are eating enough. It can be tricky to get your daily quota as a vegetarian if you're not sure what your best veggie sources of protein-rich foods are. Discover our best protein-rich recipes bursting with fresh veggie flavors that are key to a healthy diet.

Why do we need protein?

Protein is made up of smaller units called amino acids and is essential for repairing damaged cells and building new ones. Its essential for repairing damaged cells building of tissues, muscles, and bones, so its important to get your body what it needs.

How much protein do we need daily


In the UK, adults are advised to eat 0.75g of protein for each kilogram they weigh, based on the Reference nutrient intake (RNI). This will vary over your lifetime and depend on your individual circumstance. For instance, a more active person like an athlete will require more protein than someone living the sedentary lifestyle.

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Best Veggie Protein Sources

You might think cutting down certain food groups like meat and fish will somewhat limit your protein options, but there are lots of options for packing in the nutrients.

Grains and Pulses

Pulses, lentils and beans are all excellent store cupboard staple source of protein- 100g of boiled lentils contains 9g of protein and are a hearty way to bulk up soups, stews, casseroles. Chickpeas, black beans, kidney beans and even baked beans are an easy way to power up your protein intake.

Quinoa in particular is a valuable ingredient as its one of the few plant sources classed as a complete protein, therefore containing all nine of the essential amino acids.

And its well worth having that bowl of porridge in the morning - 50g of oats contain around 6g of protein.

Diary products

Diary products are full of calcium and protein, which are both essential part of a healthy diet - 100g of cows milk contains around 25g of protein. Go for reduced fat options if you're concerned about saturated fat and calories. Vegan options include but milks such as hazelnut or almond milk, remember shop-bought versions contain very low levels of protein. Soya milk is more comparable with diary in terms of protein content.

A spoonful of Greek yogurt is also a great way to add in protein with around 6g for every 100g of yogurt. Try topping your smoothie bowls, muesli, or cereal with a hearty dollop of fresh, natural Greek yogurt.

Eggs

Eggs are cheap sources of nutrient, easily available too. A single hard boiled egg contains around 6g of protein and makes a nutritious, filling breakfast or lunchtime meal. They're low in calories and also easily digestible.

Soya and tofu

Soy protein being a very versatile protein can be turned into many diff delicious forms. Tofu, for example, is made from the curds of soy milk and can be great when bulking out veggie stir-fries or salads. It comes in various forms: silken, firm or extra film and is another low calorie, high-protein ingredient you can make use of relatively easily. 100g of firm tofu contains 8g of protein. Soya is a great veggie substitute for meat and is decidedly adaptable.

Nuts and Seeds

Nuts and seed are a handy, snackable form of protein, and essential fats. There are certain types that are particularly protein rich: almonds, cashews, chia seeds and flax seeds are all popular protein options. A 30g portion size of almonds contains around 6g of protein and will see you through the afternoon slump.

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