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
While all soy, including tofu and soybeans, are excellent sources of protein, soy milk is convenient and versatile. In addition, some brands offer options that are fortified with extra calcium. Chocolate flavors are available for when your sweet tooth strikes, vanilla is great in cereal and coffee, and original is a great substitute for baked goods and smoothies. Be sure to watch the added sugar numbers. The sugar makes the alternative milk more palatable to first-time drinkers, but be aware of it if you're combining with other sweet options like granola.