If you're a vegetarian or vegan or even if you just explore meatless meals from time to time, you've likely heard the same refrain from curious friends and family members. "But how will you get enough protein?" The truth is, according to many nutrition experts and registered dietitians, most Americans get plenty of protein easily, even if they're not eating meat. For people who prefer chickpeas to chicken, keep in mind you still need 2 to 3 servings of protein per day. These foods are high in protein and will help to keep your body strong and healthy, sans the meat.
Protein: 8 grams per 1 cup (cooked)
Pronounced KEEN-WAH, this wonder grain is not only high in protein but also low in cholesterol and a good source of iron and fiber. Eating quinoa often is a good idea for vegetarians or anyone looking for a healthy protein. Plus, some varieties only take 20 minutes to cook—you’ll know it’s done when it turns slightly translucent.
You can make quinoa salads, or use instead of rice for a higher protein whole-grain at lunch and dinner. Quinoa is also a great option in yogurt bowls or served in place of oatmeal at breakfast.