Vegetarians And Protein


Vegetarians And Protein

I come from a family full of vegetarians, including my mom, sister, brother-in-law, a couple nieces  and an aunt.  Every family gathering includes both meat and meatless dishes.  The usual meatless ops usually  include beans, tofu, nuts and quinoa.  All excellent sources of protein, but most require some sort of cooking involved.  I live alone and am not a huge fan of cooking a meal just for myself, so I end up eating a lot of salads.  That, too, is fine but lacking in the protein department.  And, even though I am not a vegetarian, I don’t really consume much meat, which led me to look into more about vegetarians and protein.

What are the alternative choices to meat?  Do I need a supplement?  What’s the daily protein allowance?  These are some of the questions we’re going to cover here.  


no meat sign

Daily Protein Allowance

Now, to maintain a healthy diet, we need to eat 3 meals per day.  Each  meal should include protein.  Adult women need 46 grams of protein per day. That can, sometimes, be difficult to manage especially with busy schedules and for people like me that don’t like to cook.  To read more on nutrition and a healthy food plan, see my section on Nutrition:  And Benefits For Women Over 50

Meat Alternative Natural Protein Sources

protein rich foods

Below is a list of the most popular meatless protein sources found in vegetarian diets:

  • Beans – Beans are an excellent source of both protein and fiber.  One cup of cooked beans (or two-thirds of a can) provides about 12 grams of fiber and about 7 grams of protein.
  • Tofu – Another excellent source of protein, containing about 20 grams per 8 oz of tofu.
  • Quinoa – There’s only about 8 grams of protein per serving size of cooked quinoa, but still, a good source.
  • Nuts – Nuts are rich in energy, protein, packed with antioxidants, vitamins, minerals and omega-3 fatty acids, but should be limited to a handful per day.
  • Legumes – Legumes are plants that bear their fruit in pods, which are casings with two halves, or hinges. Legumes are low in fat and high in protein and fiber.  Protein content varies from each fruit, but comparable to beans.  Actually, beans are considered to be in the legume family, along with alfalfa, clover, peas, lentils, and lupins.

Veggies High In Protein

  • Spinach
  • Kale
  • Broccoli
  • Cauliflower
  • Mushrooms
  • Parsley
  • Cucumbers
  • Peppers
  • Cabbage
  • Tomatoes

So, What If I Don’t Like To Cook?

As I said, not a fan of cooking a meal just for myself.  And, being active and trying to stay healthy, led me on a search for yet another alternative source for protein.  That search led me to protein shakes, smoothies and drinks.  No cooking involved!  I’ve tried several, ranging from bad, to so-so to pretty darn good.  I’m going to share with you the one I prefer, and coincidentally, has the most nutritional value.

Let’s Talk About Hemp Force Active


Hemp FORCE Active is a plant based protein supplement loaded with earth grown nutrients designed to optimize an active lifestyle. The  yummy chocolate flavor comes from pure cocoa. Yielding 16 grams of plant protein from organic hemp, organic brown rice, and peas, Hemp FORCE Active contains a balanced amino acid profile and both essential fatty acids (Omega-3 and Omega-6) and Omega-9. Lightly sweetened with stevia and monk fruit, this low glycemic, high fiber blend makes crazy delicious smoothies and more.

Nutritional Break Down Per Serving:

  • 6G FIBER
  • 600 MG OMEGA 9
  • 1500 MG OMEGA 3
  • 4700 MG OMEGA 6

Not to mention these additional benefits:


By drinking one with each meal (like my salad), you’ll get your daily requirement of protein and more!  Click below for more info and video on Hemp Force Active
Onnit Hemp Force Active
Protein Designed For Active People.


So, is the big Vegetarian and the Protein Dilemma resolved for you?  As we learned, there are lots of meat alternatives to choose from.  And, if you’re like me and hate cooking, there’s an ideal, delicious and convenient choice with the Hemp Force Active.  I think we discovered that there are lots of healthy choices for vegetarians and protein out there.  What’s your favorite meat alternative to protein?

Please leave any questions or comments below and, as always, BE WELL!



6 thoughts on “Vegetarians And Protein

  1. Interesting article! Thank you. I always believed that all but a few vegetable proteins like quinoa were complete proteins, meaning they have all the amino acids necessary for the human body. So, vegetarians should combine incomplete vegetable proteins that complement each other in one meal After doing a little research lately, I honestly don’t have a solid answer. I’m beginning to believe that thinking may be false. Any insight you have will be helpful! Thank you!

    • Hi, Jill! Thanks for visiting and leaving such a thought provoking comment! I found the same info as you did during my research; however, I noticed it varied according to the perspective of the writer. Most agree that with a conscientious effort in healthy meal planning, you can get all the your daily required nutrients without eating meat. I offer the convenience of Hemp Force Active, as a protein supplement as an alternative way to reach those daily requirements without having to cook or shop for all the necessary foods you’d need…plus, no researching or counting up nutritional values for each. Everything is already in there!
      Thanks, again, see you next time!

  2. Hi Barb,

    I want to try Hemp Force Active now even though I am not a vegetarian! I like that it is soy free.

    I also like the picture of the beans etc. Can you add examples of legumes to the description for people who might not know? I can only think of a couple.

    I like your site!

    • Hi, Jessica! Thanks for stopping by and leaving such a great comment…some great examples of legumes are: alfalfa, clover, peas, and lentils. I’ll be sure to add that to the post! Hemp Force Active isn’t necessarily just for vegetarians, it’s for anyone, really and especially active individuals who are conscientious with their healthy diet. It’s pretty tasty and you can’t beat the convenience. thanks, again, see you soon!

  3. These are great tips even an old goat like me (52) can use! I try and drink fruit shakes daily and limit the carbs. I also take Fish Oil pills but havent graduated to abstaining from meat. I have gone vegetarian for a little time and noticed the weight came off or I wasnt putting anything on. I do eat lots of nuts though and salads. I also make it a habit to walk 1-2miles a day which helps just for my well being. Great post here!

    • thanks, Dave! Sounds like you’re doing just fine! Move it or lose it, as they say. Thanks for poppin’ in and leaving such a great comment!
      Be Well!

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