Lean Mean Protein

Protein is essential for good nutrition. For a long time, it was commonly believed vegetarians were unable 

to get an adequate amount of protein. Yet, the common understanding is changing. A review conducted by 

Mariotti & Gardner (2019) found that a classic adult vegetarian diet provides more than the amount of protein 

necessary. There are lots of ways to get the protein you need besides eating meat. I’ll discuss some here but 

there are more sources: 

Type of Protein	Grams of Protein
Black bean burger	12.2g
Boiled eggs	6g
Cottage cheese	25g
Greek yogurt	17g
Hazelnuts	20g
Kidney beans	43g
Pecans	9g
Pistachios	25g
Pumpkin seeds	12g
Tofu	10g
Walnuts	12g

Mariotti, F. & Gardner, C. D. (2019, November 11). Dietary protein and amino acids in vegetarian diets—a review. Nutrients, 11(11), p. 2661. doi: 10.3390/nu11112661