Mass Gain

How to get enough protein as a vegetarian

Mass Gain

How to get enough protein as a vegetarian

 | By Holly Trueman | @hollytrueman

Not a big fan of Quorn? Fear not!

It turns out that there’s a lot more to protein than we once thought. Here’s our favourite ways to get your protein punch without eating meat/Quorn.

1) Nuts

A typical 25g portion of nuts (almonds, cashews or pistachios) will give you a protein punch of around 6g. And the best part? Nuts are super versatile. Sprinkle them on salads, over oats, serve them alone, blitz them to make energy balls, or even have them on toast (in nut butter form). NOTE: if you’re a big lover of nut butter, try to opt for the brands that use minimal ingredients. Why? Because these have far less sugar and preservatives!

Check out our countdown on nuts containing the most protein.

2) Quinoa

A typical portion of quinoa will pack you a huge 8g of protein. And the best part? This grain is gluten free, packed with fibre and contains all nine essential amino acids. So grab yourself a bag and use it as an alternative to pasta/rice, use it in salads or even use it to make porridge/pancakes…the possibilities are endless! 

3) Tofu

A typical portion of this Japanese favourite will give you a huge protein punch of 15g. And the best part? Tofu is made from soybeans and is super-low in calories, so you can let portion control fly out the window and enjoy tofu as part of a stir fry, curry or even use it to scramble as you would an egg.

4) Hummus

A typical portion of hummus will provide you with an astounding 7g of protein. And the best part? It’s super-easy to make. Just blitz chickpeas with garlic, cumin, salt, water, lemon juice and tahini and VOILA! Now dunk carrot, celery or breadsticks into this tasty snack, or spread it on wraps or pitta bread.

5) Chia seeds

A typical portion of these tiny seeds has around 5g of protein. And the best part? They’re full of fibre and heart healthy omega 3s, so add them to a smoothie, sprinkle them on your porridge, or add them to a yoghurt. NOTE: when soaked in liquid, they plump up to a gelatinous texture – making the above foods super-thick, creamy and luxurious.

6) Soy milk

A typical portion of soy milk will provide you with a pretty decent 4g of protein. And the best part? Soy milk is thought to have fewer calories and less fat than cow’s milk, making it a great alternative for you Vegans (or for those who fancy a change).

So there you have it! 6 alternative sources of protein that are super-versatile and super-easy to incorporate into your daily diet.