High Protein Foods for Vegetarians

Proteins are very rich in amino acids and are necessary for muscle development. Unfortunately, however, most high protein foods are also hard to digest. For rapid protein absorption, it is recommended that you choose easily digested foods that contain proteins absorbed by the body.

One problem that vegetarians often have is that they do not get enough protein since they don’t eat meat. However, there are alternative foods that vegetarians can consume to get their recommended daily protein intake. Here are some essential foods that you can consume to get protein if you are a vegetarian.

Egg whites

Egg whites currently represent one of the easiest ways to increase the level of protein in your body. All you need to do is to eat as many cooked eggs as possible. In most of the cases, a large egg contains around 6 grams of protein, 3.6 grams of which are found in the whites. Eggs are effortless to cook and can be prepared in many ways. Furthermore, those who worry about saturated fat and cholesterol should try egg whites as well, because they contain good fats and nutrients.


Cheese is another significant source of easily digestible protein, with half a cup containing about 15 grams of protein. However, numerous types of cheese contain saturated fats, so be sure to look at the ingredient labels before buying cheese.


Half a cup of yogurt contains about 4 to 6 grams of protein, even though this amount is entirely dependent on the brand that sells a specific product. Avoid yogurt that contains sugar or preservatives in favor of plain natural yogurt with no added flavoring. If you do not want to compromise the flavor, you might want to try and add fruit or honey, which will make the yogurt taste better without compromising the nutritional value.


Soy is also an essential source for protein when it comes to vegetarian foods, with half a cup of soybeans usually containing between 16 and 39 grams of protein. Soybeans will always represent an excellent substitute for meat by having approximately the same composition.


Various nuts, including cashews, almonds, peanuts, sesame seeds, sunflower seeds, and walnuts also contain protein. Nuts can easily be added to salads and other meals and additionally add extra flavor.

Fruits and Vegetables

Apples, bananas, papayas, strawberries, tangerines, and watermelons are just a few fruits that contain protein. Some vegetables like beans and peas are also good protein sources and can be used in soups, meals, and other dishes.

Furthermore, soy milk also contains numerous proteins that will be useful for the health of your body. 200 milligrams of soy milk contains 10 grams of protein. The advantage is that soy products usually come with a very low level of saturated fat, at least in comparison with meat, and it is also easier to digest than meat products.

By considering these simple steps, you will be able to eat healthier and increase the quality of your lifestyle considerably. Eating healthy is very important for everyone, and you should ensure that you are doing everything possible to keep your meals at the highest standard. These foods can also be served at parties and occasions on platters or even with bread and cookies.