I should start this article with a caveat; if you are a vegan, some of these protein sources won't suit you. However, if you are following a vegetarian diet , all of the following protein sources are both good for you and fairly inexpensive.
Eggs
For the ova-lacto vegetarian, eggs can turn into a major protein source. Not only are they remarkably flexible, meshing with a variety of foods seamlessly, they have high quality, readily available protein. Rather than buying commercially produced eggs that come from egg farms, spend a little more and get the DHA-enhanced ones instead.
Quinoa
Pronounced keen-wah, this grain is loaded with protein, is easy to cook, and tastes great. With a slightly nutty flavor, quinoa provides a complete protein, something every other grain lacks. It can be served as a substitute for oatmeal in the morning, replace couscous in taboule, and is a wonderful side dish at dinner. Remarkably flexible, it is a healthy choice to add to your diet.
Nuts and Nut Butters
At the top of the list for excellent protein sources would be almonds and almond butter. They are both best if used raw. A handful of almonds on a salad give the meal a burst of crunch and protein. Spread on an apple, almond butter makes a great snack. All nuts have a reasonable amount of protein per serving, but if you want to ensure maximum nutrition, stick to raw nuts.
Greek Style Yogurt
In general, dairy is not an ideal protein source. Still, if you are going to consume dairy, this is the way to go. Unlike cheeses that are high in fat and have little to offer nutritionally beyond protein, Greek style yogurts are rich, creamy, delicious, and they make excellent toppings for berry parfaits. Stick to organic brands and eat in moderation.
Beans
It goes just about without saying that beans are good sources of protein. Low fat and tasty, beans come in all sorts of shapes, sizes, and tastes. Add legumes to this category and when mixed properly with a grain, they provide healthy protein that is completely plant derived.
Tofu and Tempeh
Made from soy beans, tofu and tempeh provide good protein value. Tofu can be mixed in to just about everything and it will absorb flavors readily. It will substitute for cheese in many recipes and can thicken up a smoothie while adding some great protein simultaneously.
Tempeh is a product that is made from soy beans that are fermented with the aid of a culture and formed into a cake. Because it is firmer and more flavorful than tofu, it works very well as a meat substitute.
Algae
Blue-green algae, such as spirulina, are a variety of microscopic aquatic plants that contain high levels of protein, carotenoids, and essential fatty acids. While not something most people will eat on its own, it can be added to smoothies to boost their protein content. Many other health benefits are cited for algae, although the evidence appears anecdotal.
There you go; seven good protein sources that vegetarians can enjoy guilt free. For the vegan crowd, drop the yogurt and eggs and you still have five sources of protein to pick from each day. Protein is critical for maintaining healthy muscles, repairing tissue damage, and maintaining your immune and hormonal systems. So regardless of your eating style, make sure you get enough.
