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Vegetarian Protein Options

Following a vegetarian or vegan diet isn't always easy. Your options are limited at restaurants, and it's hard to find daily sources of protein that don't contain meat by-products. Protein is essential for nutrition, because it promotes the growth of everything from fingernails to muscles. But even if you're a vegetarian or vegan, there are plenty of ways to avoid eating animal products and still get your fill of protein. Meat is the easiest way--but not the only way.

  1. Protein Powders and Shakes

    • You may have heard of body builders stocking up on protein powders and shakes, but vegetarians and vegans do, too. Whether you exercise or not, protein powder is an excellent source for the nutrients you need for a healthy body. The powder mixes are easy to find at your local health and vitamin store, or even at larger retail stores in the health and beauty aisle. A shake a day should give you the protein you need to maintain your meat-free lifestyle without suffering from any malnutrition whatsoever.

    Tofu

    • Not all vegetarians and vegans are crazy about it, but tofu is a serious option for those on a meatless diet looking to easily increase their protein intakes. Tofu, which is soy curd, has been a staple of Asian cooking for over 2,000 years. Despite its lack of flavor, it is rich in vitamins, calcium and protein. It can be baked, fried or even barbecued into everyday dishes, which is why it's so popular among vegans and vegetarians. Spices and sauces can be added to it to make it a more flavorful protein source in any meal.

    Fruits and Vegetables

    • Fruits and vegetables have plenty of protein as well as vitamins. This is why they often serve as the primary source of protein for vegetarians and vegans, regardless of whether or not they drink shakes or eat tofu. Apples, pears, bananas, grapes and oranges are a handful of the many fruits that are great sources of protein. On the vegetable side, broccoli, cucumbers and eggplant, just to name a few, are all high in protein. Any diet rich in fruits and vegetables is beneficial, but it's especially helpful for those who want to go meat-free and still live a healthy lifestyle.

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