Let's break down stereotypes, eating protein is not just for non-vegetarians. When we think of protein, we think first of eggs, meat and dairy products. But they are not suitable for vegetarians. On the other hand, there are other sources of protein that can meet their needs.
For both vegetarians and others, a varied diet is very important. Of course, there are several types of vegetarianism - some people do not eat meat, others do not eat meat and eggs, others meat, eggs and dairy products, as well as those who are raw foodists (or so-called vegans). Some are starting to exclude certain foods little by little, such as meat, which is a source of protein. But they have to find another way to get them. And so they start looking for alternatives.
Tofu is a soy product that is an ideal meat substitute. Whole food provides the body with all the amino acids. It can be consumed in various ways - from making burgers to soups. It is also called soy cheese because it is made from soy milk. One 100-gram piece of tofu contains between 10 and 20 g of protein.
Lentils are another product suitable for vegetarians and rich in protein. A cup of boiled lentils contains about 18 years. In addition, it is rich in fiber and offers about 50% of the recommended daily allowance. The fiber in the lentils supports the growth of beneficial bacteria in the gut.
On the other hand, nuts are a great way to get protein if you are a vegetarian. In a handful of raw walnuts there is between 7 and 10 g of protein. Almonds, peanuts, cashews are also very useful for this purpose. In general, all nuts, rich in monounsaturated fats, lower bad cholesterol and are good for both vegetarians and others. Their other advantage is that they help to lose weight.
Chia seeds are another source rich in protein. 35 g of chia seeds contain about 13 g of fiber and 6 g of protein. In addition, they are rich in iron, magnesium, calcium, selenium and omega-3 fatty acids. They easily absorb water, so soak in it for several hours before consumption.
Last but not least, quinoa contains about 9 g of protein. It also contains a large amount of phosphorus, magnesium, iron, fiber and complex carbohydrates.