✅ Excellent Vegetarian Protein Sources:
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Legumes: Lentils, chickpeas, black beans, soybeans (edamame)
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Soy Products: Tofu, tempeh, soy milk
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Dairy: Greek yogurt, cottage cheese, milk, cheese (if not vegan)
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Eggs: A complete protein source
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Grains: Quinoa, oats, brown rice, whole wheat bread
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Nuts & Seeds: Almonds, chia seeds, hemp seeds, sunflower seeds, peanut/almond butter
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Protein-Rich Vegetables: Broccoli, spinach, peas, Brussels sprouts
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Meat Alternatives: Plant-based protein powders, veggie burgers, seitan (made from wheat gluten)
🧠 Quick Tips:
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Combine different sources: Pair grains and legumes (like rice and beans) for a complete amino acid profile.
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Aim for balance across meals to hit your daily target.
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Track your intake if you're unsure — apps like Cronometer or MyFitnessPal can help.
🥗 Daily Protein Needs (General):
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Sedentary adults: ~0.8g per kg of body weight
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Active individuals: 1.2–2.0g per kg (depending on intensity)