Which Protein Sources Are Best?

Protein should come from plant sources, rather than meat, dairy products, and eggs, which tend to be high in fat and cholesterol and are always devoid of fiber and complex carbohydrates.

Concentrated protein sources include beans, nuts, tofu, soymilk, tempeh, seitan, and various meat analogues that can be purchased in any health food store or the vegetarian section of your grocery store.

If you aim to boost your protein intake, try these tips:

• Top salads with a variety of beans, including chickpeas, kidney beans, great northern beans, and black beans. Or start your meal with a cup of veggie chili or curried lentils. These legumes have as much as 7 to 10 grams of protein per serving.
• Shake it up! Blend non–dairy frozen desserts or soft tofu with your favorite fresh or frozen fruits and soymilk or rice milk for a thick, delicious, creamy, high–protein shake.
• Marinated tempeh or veggie burgers, grilled on a bun or added to pasta sauce, offer a quick protein boost to any meal.
• On the go? Try an eggless “egg salad” sandwich on whole–grain bread or slices of baked tofu with mustard on whole–grain crackers. In addition, sports bars and soy–powder shakes are quick and convenient supplements that can help increase the protein content of any well–balanced vegetarian diet.