Vegetarian Protein Sources

Your protein goal for the day is ________ grams (g)

To meet this daily goal, mix and match foods from the following categories:

Beans/Legumes — 1 cup cooked

Lentils 18 g Kidney beans 15 g
Edamame soybeans 18 g Navy beans 15 g
Adzuki beans 17 g Pinto beans 15 g
Split peas 16 g Black-eyed peas 13 g
Black beans 15 g Fava beans 13 g
Garbanzo beans 15 g Lima beans 12 g

Meat Alternatives
Seitan, 3.5 oz 23 g Boca Burger, 1 patty 13 g
Beyond Burger™, 1 patty 20 g Sunshine Burger, 1 patty 8g
Impossible Burger™, 1 patty 19 g Tofu, firm, 3 oz 7g
Field Roast grain products 15 – 20 g Garden Burger, 1 patty 5g
Tempeh, 3 oz 16 g Tofurky® products 9 – 24 g
Quorn, 6 oz 13 g

Grains, Grain Products & Starches — 1 cup cooked

Banza® chickpea pasta, 2 oz 13 g Spelt berries, ¼ cup 6g
Amaranth 10 g Wheat berries, ¼ cup 6g
Teff 10 g Millet 6g
Tortilla whole wheat, 1 10 g Farro 6g
Kamut 10 g Buckwheat 6g
Quinoa 8g Brown rice 5g
Pasta, quinoa 8g Oatmeal 5g
Pasta, whole wheat 7g White rice 4g
Pasta, egg noodle 7g Sweet potato, cooked, 4g
Barley 7g mashed 3g
Wild rice 7g Potato, cooked, mashed 3g
Bagel, oat bran 7g Bread, whole wheat, 1 slice 3g

Nuts & Seeds- Raw

Hemp seeds, 3 Tbsp 9g Walnuts, ¼ cup 5g
Sunflower seeds, ¼ cup 9g Almond butter, 2 Tbsp 5g
Peanuts, dry roasted, ¼ cup 9g Hazelnuts, ¼ cup 5g
Pumpkin seeds, ¼ cup 9g Cashews, ¼ cup 5g
Peanut butter, 2 Tbsp 8g Chia seeds, 2 Tbsp 3g
Almonds, ¼ cup 6g Flaxseeds, ground, 2 Tbsp 2g
Pistachios, ¼ cup 6g
Updated May 2020