Do you have a Protein List for Vegetarians?
Posted by Levi Hensley, Last modified by Levi Hensley on 19 December 2015 08:33 PM

Do you have a Protein List for Vegetarians?


With more and more people switching to a vegan or vegetarian nutrition plan this questions has come up quite a lot recently. While our programs do have animal product recommendations in the meal plan and supplement guides, they can easily be adapted to a wide range of dietary needs.

We do have a few suggestions to assist you with these adjustments and have decided to include a handy chart for vegetarian substitution at the end of this article.

You want to make sure that you are getting the minerals and vitamins through another source that you would get eating animal proteins and fats. Another tips is to do your best to find organic or local raised produce for your diet to avoid pesticides and get the most nutrient dense foods possible. Lastly, it is recommended to stick with non-GMO foods a well, until more research is done on this practice.

One warning on Soy based protein: You want to check the source of the soy and also do some research on the effects of the Estrogen like effect of too much soy in your diet. Also soy is one of the highest GMO produced foods out there.

We try out best to do all we can to help our customers fit our programs to their lifestyles and want you to get the most out of your efforts. So here is the chart we mentioned earlier to help guide you to the best protein substitutions:

- Customer Support Staff



FOOD Serving Amount PROTEIN (gm) Calories per gram
Tempeh 1 cup 31 9.6
Soybeans, cooked 1 cup 29 9.6
Seitan 3 ounces 21 17.5
Lentils, cooked 1 cup 18 7.8
Black beans, cooked 1 cup 15 6.7
Kidney beans, cooked 1 cup 15 6.8
Chickpeas, cooked 1 cup 15 5.4
Pinto beans, cooked 1 cup 15 6.3
Lima beans, cooked 1 cup 15 6.8
Black-eyed peas, cooked 1 cup 13 6.7
Veggie burger 1 patty 13 18.6
Veggie baked beans 1 cup 12 5
Tofu, firm 4 ounces 11 10.6
Tofu, regular 4 ounces 10 10.7
Bagel 1 med. (3.5 oz) 10 3.9
Quinoa, cooked 1 cup 8 3.7
Peas, cooked 1 cup 8 6.6
Textured Vegetable Protein (TVP), cooked 1/2 cup 8 15
Peanut butter 2 Tbsp 8 4.1
Veggie dog 1 link 8 13.3
Spaghetti, cooked 1 cup 8 3.7
Almonds 1/4 cup 8 3.7
Soy milk, commercial, plain 1 cup 7 7
Whole wheat bread 2 slices 7 5.2
Almond butter 2 Tbsp 7 3.4
Soy yogurt, plain 8 ounces 6 4
Bulgur, cooked 1 cup 6 3.7
Sunflower seeds 1/4 cup 6 3.3
Cashews 1/4 cup 5 2.7
Spinach, cooked 1 cup 5 13
Broccoli, cooked 1 cup 4 6.7

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