Vegetarian Protein Sources
Fuel. Strengthen. Thrive.
Why Protein?
Protein is essential for maintaining strength, supporting metabolism, balancing blood sugar, building muscle, and keeping you feeling satisfied — especially in midlife! If you eat a vegetarian or mostly plant-based diet, being intentional about your protein sources is key.
Protein Sources Guide
| Food Item | Serving Size | Protein (g) per serving |
| Eggs | 1 large egg | 6 g |
| Egg Whites | 3 egg whites | 10 g |
| Greek Yogurt (plain, 2%) | 1 cup (8 oz) | 20 g |
| Cottage Cheese (low-fat) | ½ cup | 14 g |
| Tempeh | 3 oz | 15–18 g |
| Tofu (firm) | 3 oz (85 g) | 10–12 g |
| Edamame (cooked) | 1 cup | 17 g |
| Lentils (cooked) | 1 cup | 18 g |
| Chickpeas (cooked) | 1 cup | 15 g |
| Black Beans (cooked) | 1 cup | 15 g |
| Quinoa (cooked) | 1 cup | 8 g |
| Hemp Seeds | 3 Tbsp | 10 g |
| Chia Seeds | 2 Tbsp | 5 g |
| Pumpkin Seeds (Pepitas) | ¼ cup | 8 g |
| Almonds (whole) | ¼ cup (about 23 almonds) | 7 g |
| Peanut Butter | 2 Tbsp | 8 g |
| Almond Butter | 2 Tbsp | 6–7 g |
| Oats (dry) | ½ cup | 5 g |
| Nutritional Yeast | 2 Tbsp | 8 g |
Tips for Boosting Your Protein:
✅ Combine sources — For example, quinoa + beans or tofu + veggies + hemp seeds
✅ Include protein at every meal/snack — helps stabilize blood sugar & support metabolism
✅ Batch cook plant proteins — lentils, beans, quinoa for easy grab & go options
✅ Leverage dairy & eggs if not fully plant-based — highly bioavailable protein sources