I need help

[goalis150]

I need to know what are the best protein options for me. I have not been eating meat for almost 5 months. I have been eating tofu, nuts etc. Are there any other alternatives?

[Barb135]

Typically, dried fruits should be avoided, because of their sugar content; for instance, 150 grams (5.29 oz) of dried apricots contains 69 grams of sugar and only 4 grams of protein.

150 grams of avocado contains 240 calories, 184 of them from fat, with only 3 grams of protein.  While avocados are very good for you, the fat content must be taken into consideration.

1 large egg (50 grams), contains only 71 calories and 6 grams of protein.  Eggs are also a major source of vitamin B12, which many people who don't eat meat, are deficient in.

Milk is also an excellent source of both protein and vitamin B12, with the added benefit of lots of calcium.

[unhappyliver]

1. Low-Carb Flat Breads

Low-carb flat breads, including mission tortillas, contain about 30 grams of protein each, making them a great source of protein for vegetarians to choose as part of their diet.

2. Chick Peas

Chick peas are a food that is full of protein. These beans have 16 grams of protein per 200 gram serving. This is by far one of the best sources of protein for vegetarians.

3. Kidney Beans

Coming in third, kidney beans provide 15 grams of protein per 200 gram serving. Kidney beans are rich in protein, and they are a hearty food as well.

4. Baked Beans

Like the other beans, baked beans are high in protein as well. With 12 grams of protein per 200 gram servings, baked beans are a great vegetarian protein source.

5. Tofu

Tofu is an alternative to meat. It can be used for cooking various kinds of dishes. A 140 gram serving of tofu contains 11 grams of protein. As well as having a high protein content, tofu is also rich in iron and magnesium.

6. Almonds

Almonds are a nut with a number of health benefits, including having a high amount of protein. A 1/4 cup serving of almonds contains 8 grams of protein. Almonds have a lower saturated fat content and are a great way for vegetarians to get protein.

7. Peanut Butter

Peanut butter is a high source of protein as well. 30 grams of peanut butter contain 7.5 grams of protein. Although peanut butter is a food that is higher in fat, when added to a vegetarian diet in moderation, it will help to meet the daily recommendation of protein.

8. Soy Milk

Soy milk is another vegetarian food choice that is high in protein. At about 7 grams of protein per 8 ounces of soy-milk, adding this drink to any diet will help reach the daily amount of protein needed by an individual.

9. Dried Apricots

Although at the bottom of the list, dried apricots are also an option that is high in protein. An 8 ounce serving of this dried fruit provides 5 grams of protein. Dried apricots are low in fat and cholesterol and are a great protein option for vegetarians.

10. Avocado

Last but not least is a fruit that is high in protein. Avacado is a protein rich food that provides about 5 grams of protein per 8 ounces mashed. This fruit is great added to any vegetarian diet.