Vegetarian protein

There are many sources of healthy quality protein available in the world, especially for vegetarians. Here are some of the key sources:

1. Nuts and Seeds

Nuts are an excellent source of both fat and protein: - Almonds (6 grams of protein and 14 grams of fat per 23 slices) - Brazil nuts (2 grams of protein and 9.5 grams of fat per 3 slices) - Cashews (2 grams of protein and 6.5 grams of fat per 9 slices) - Chia seeds (2 grams of protein and 4.5 grams of fat per 1 tablespoon) - Flaxseeds (2 grams of protein and 4 grams of fat per 1 tablespoon)

2. Plant Protein

Various plant-based foods offer substantial protein content: - Almond butter (6 grams of protein per quarter cup) - Artichokes (4 grams of protein per 1/2 cup) - Asparagus (2.9 grams of protein per cup) - Avocado (2 grams of protein per 1/2 cup) - Broccoli (2 grams of protein per 1/2 cup cooked) - Brussels sprouts (2 grams of protein per 1/2 cup) - Hemp seeds (40 grams of protein per cup) - Hemp Seed Protein Powder (12 grams per 4 tablespoons) - Maca Powder (3 grams of protein per tablespoon) - Organic Non-GMO Natto (31 grams of protein per cup) - Nutritional yeast (5 grams of protein per tablespoon) - Peas (9 grams of protein per cup of cooked peas) - Spinach (3 grams of protein per 1/2 cup cooked spinach)

3. Pastured Eggs

Each egg contains about 6 grams of protein and 5 grams of fat. When buying eggs, choose the highest quality you can afford, such as organic pastured eggs from chickens that are free to roam in the sun. These eggs have higher nutritional value, providing brain-boosting nutrients like choline and omega-3 fatty acids. Pastured eggs contain three times the omega-3 fatty acids compared to regular commercially available eggs.

4. Non-Starchy Vegetables

Non-starchy vegetables are not only low in calories but also provide fiber and nutrients essential for overall health. Try to include at least one cup of vegetables in each meal: - Alfalfa sprouts - Chinese chives - Seaweed - Artichoke - Broadleaf cabbage - Okra - Arugula - Cucumber - Olives - Asparagus - Red algae - Bell peppers - Bean sprouts - Eggplant - Radish - Beetroot - Endive - Rhubarb