macronutrients<\/a> (our food\u2019s primary energy source). They are made up of amino acids, which are either essential or non-essential. When we talk about veggie protein, we are primarily interested in the essential amino acids as the human body cannot produce them.<\/p>\nAmino acids are critical for all processes in your body and are the basis of cell renewal. Your heart, liver, and muscles are 20% protein, and your brain is around 10%. So, protein makes up a considerable proportion of our body mass.<\/p>\n
In addition, protein plays a crucial role in your immune system, healing, regeneration, and even weight loss. Also, proteins can help you control your food intake better as they are very filling.<\/p>\n
HOW MUCH PROTEIN DO YOU NEED A DAY?<\/h2>\n
Everyone\u2019s daily protein requirement varies individually and depends on your physical activity, age, stress level, and diet.<\/p>\n
Your daily protein intake should not be less than 0.8-1.2 g of protein per kilo of bodyweight to meet your basic needs.\u00a0However, a higher protein intake is recommended for athletes, people with high loads, older people, or those on a diet. That\u2019s why I usually recommend an intake of 1.6-2.2g per kilo of bodyweight.<\/p>\n
It\u2019s easiest if you try to get 20-30g of protein with every meal. This way, you can be sure that you are covering your needs and consuming the proteins throughout the day.<\/p><\/blockquote>\n
Unfortunately, the myth persists that high protein intake is harmful to your kidneys \u2013 but this has not yet been proven in studies.\u00a0On the other hand, a significantly higher protein intake does not offer you any advantages for recovery or muscle building.<\/p>\n
You can also eat less of the other vital macronutrients due to too much protein, which can cause your body to have less energy available. In addition, protein is tough to digest and can cause problems in this area.<\/p>\n
It\u2019s easiest if you try to get 20-30g of protein with every meal. This way, you can be sure that you are covering your needs and consuming the proteins throughout the day.<\/p>\n
THE TOP 55 VEGGIE PROTEIN SOURCES<\/h2>\n
The following is an overview of the best vegetarian protein sources. Many are purely plant-based and therefore also suitable for a\u00a0vegan diet<\/a>. However, some are also of animal origin and thus only the right choice for vegetarians.<\/p>\nThe protein sources are sorted by category and protein content per 100g. Unfortunately, not all vegetarian protein sources contain the complete amino acid profile, which means some essential amino acids are deficient.<\/p>\n
Therefore, some vegetarian protein sources are marked with an * as these foods provide a complete amino acid profile.<\/p>\n
Of course, that doesn\u2019t make the other foods worthless. With a targeted combination and a varied diet, you can get all the essential amino acids throughout the day.<\/p>\n
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VEGGIE PROTEIN SOURCES \u2013 LEGUMES<\/h3>\n\n- Soybeans (dried) \u2013 38g<\/li>\n
- Red lentils (dried) \u2013 25g<\/li>\n
- Peanuts \u2013 25g<\/li>\n
- Green\/brown lentils \u2013 23g<\/li>\n
- Tempeh \u2013 19g<\/li>\n
- Tofu \u2013 14g<\/li>\n
- Edamame (frozen) \u2013 10g<\/li>\n
- Peas (frozen) \u2013 7g<\/li>\n
- Chickpeas (can) \u2013 6g<\/li>\n
- Kidney beans (can) \u2013 6g<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n
VEGGIE PROTEIN SOURCES \u2013 PROTEIN POWDER<\/h3>\n\n- Rice protein powder \u2013 90g<\/li>\n
- Soy protein isolate \u2013 80g<\/li>\n
- Pea protein isolate \u2013 80g<\/li>\n
- Whey protein* \u2013 80g<\/li>\n
- Vegan multi-component protein* \u2013 67g<\/li>\n
- Pumpkin seed protein \u2013 60g<\/li>\n
- Hemp protein* \u2013 50g<\/li>\n<\/ul>\n
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VEGGIE PROTEIN SOURCES \u2013 NUTS AND SEEDS<\/h3>\n\n- Almonds \u2013 24g<\/li>\n
- Chia seeds* \u2013 22g<\/li>\n
- Hemp seeds* \u2013 21g<\/li>\n
- Sunflower seeds \u2013 21g<\/li>\n
- Cashew nuts \u2013 18g<\/li>\n
- Flaxseed \u2013 18g<\/li>\n
- Walnuts \u2013 16g<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n
VEGGIE PROTEIN SOURCES \u2013 MEAT SUBSTITUTES<\/h3>\n\n- Pea-based meat substitute \u2013 27g<\/li>\n
- Seitan \u2013 25g<\/li>\n
- Soy chicken \u2013 18g<\/li>\n
- Vegan mince \u2013 14g<\/li>\n
- Vegan sausages \u2013 12g<\/li>\n<\/ul>\n
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LACTO-OVO VEGETARIAN PROTEIN SOURCES \u2013 DAIRY AND EGG<\/h3>\n\n- Gouda* \u2013 24g<\/li>\n
- Camembert* \u2013 20g<\/li>\n
- Low-fat quark* \u2013 13g<\/li>\n
- Cottage cheese* \u2013 12g<\/li>\n
- Skyr* \u2013 11g<\/li>\n
- Greek yoghurt (0% fat)* \u2013 8.5g<\/li>\n
- Yoghurt (1.5% fat)* \u2013 4g<\/li>\n
- Egg (chicken)* \u2013 13g<\/li>\n
- Egg whites (chicken)* \u2013 11g<\/li>\n
- Harz cheese* \u2013 30g<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n
VEGGIE PROTEIN SOURCES \u2013 VEGETABLES<\/h3>\n\n- Spirulina* \u2013 50g<\/li>\n
- Bean sprouts \u2013 5.5g<\/li>\n
- King Oyster mushrooms \u2013 4g<\/li>\n
- Brussels sprouts \u2013 4g<\/li>\n
- Broccoli \u2013 3g<\/li>\n
- Spinach \u2013 3g<\/li>\n
- Chard \u2013 2g<\/li>\n<\/ul>\n
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VEGGIE PROTEIN SOURCES \u2013 GRAINS<\/h3>\n\n- Buckwheat* \u2013 9g<\/li>\n
- High-protein bread \u2013 31g<\/li>\n
- Quinoa* \u2013 15g<\/li>\n
- Almond flour (de-oiled) \u2013 53g<\/li>\n
- Chickpea flour \u2013 18g<\/li>\n
- Oatmeal \u2013 14g<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n
OTHER VEGGIE PROTEIN SOURCES<\/h3>\n
![\"Protein](\"https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2022\/06\/veggie-protein.jpg\")
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