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Top Vegetarian Protein Sources

These vegetarian protein sources make it easy to get your protein fill if you're eating a vegetarian or vegan diet or just trying to eat less meat and more plants. Protein is a key nutrient for growing and maintaining muscles and keeping your skin and hair strong and healthy. It also helps keep you full.

Even though people wonder where vegetarians get their protein, it isn't hard to meet the required amount on a vegetarian diet. According to the Dietary Guidelines, women need 46 grams of protein and men need 56 grams of protein (but this does vary depending on your activity level, age and more).

Yes, the list of vegetarian proteins extends way beyond tofu (which clocks in at about 9 grams per 3-ounce serving, for the record). Take a look at some of these high-protein vegetarian foods to add to your diet.

  1. Greek Yogurt

Greek yogurt, 23 grams of protein per cup.

  1. Lentils

Lentils, 9 grams of protein per 1/2 cup (cooked)

  1. Chia seeds

Chia seeds, 3 grams of protein per 1 tablespoon

  1. Quinoa

Quinoa, 8 grams of protein per cup (cooked)

  1. Cottage Cheese

Cottage cheese, 14 grams of protein per 1/2 cup

If you're following a vegetarian diet, try these meatless and plant-based options to get your protein.

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