Vegetarian Protein: Not just for Vegetarians

by in ADHD, Anti-Aging, Anti-Inflammatory, Anxiety, Diabetes, Holistic Nutrition Tips, Kitchen Sink, Nuts, Protein, Reader Questions, Vegetarian September 18, 2008

Hi Dr. Nicole, I would like to start eating more vegetable proteins and less meat, but am not sure how to do so healthfully.  Do you have any suggestions?

Eating vegetarian sources of protein at each meal is beneficial to both omnivores and vegetarians alike.

Moving towards more of a plant based diet will aid weight loss, benefit both those with diabetes and hypoglycemia by reducing the “total glycemic load” of your meal, reduces pain and inflammation, slows the aging process, reduces the toxic burden placed on your liver by eating high on the food chain, and saves the planet by eating less meat.

So what are the best forms of vegetable proteins?

Now I bet most of you are shouting “beans and rice” or “tofu” right now, and that is good, and I am VERY proud of you, but there is more to vegetarian sources of protein than meets the eye.

Whether you choose to be a full fledged vegetarian, or you decide to be just like me and eat less than one meal per day that contains animal products in it, you will benefit from the wisdom of the author of “Live Life 365”, an immensely inspiring video website that actually shows you how to be healthy.

Please welcome to the kitchen table today’s guest, Mike Foster!

So, Mike, what led you towards becoming a vegetarian?

I wasn’t always a vegetarian. Back in the day, I used to be seated right beside some of you, gnawing away on that rib bone, masticating that filet mignon, devouring a double double from my (former) favorite burger place, In-n-Out. I was an animal-eating carnivore most of my life—just like over 90% of the population. Then I had some blood work done and got a glimpse of my cholesterol levels.


Here’s the thing: I was never what you would call a BIG meat eater. More often than not, I was just as interested in the vegetable and salad portion of my meal as the animal protein part. And once I’d done further research about the contributing factors of high cholesterol (mine, by the way, was closing in on 300) and unhealthy weight gain—namely: saturated fats—it made perfect sense to gradually cut down on the meats. Years before I became a full-time vegetarian, I often would go days without consuming any animal protein. My palette, as well as some deeper region of my subconscious, was changing, sounding an alarm: Reduce your saturated fats or die!

Okay, Mike, you can stop with the dramatics. But it was a wake-up call, and my unhealthy cholesterol and weight gain (I was up over 200 pounds—far too heavy for my barely 5’ 11’’ frame) forced me to do something else—discover healthier eating options. More to the point: I needed to reduced saturated fats, which meant limit the consumption of animal proteins.

So without animal protein in your diet, what do you eat? How can you POSSIBLY survive without meat? (Just a little humor on behalf of all my carnivorous readers out there).

Here are some of the best sources of vegetable protein that I incorporate into my daily eating routine. Eat as much of this stuff as you can and you will not only get the necessary amount of protein into your diet, but tons of fiber (a good thing!). All without those harmful saturated fats; instead filling up with the good fats: monounsaturated and polyunsaturated fats.


I eat nuts every day—mostly almonds, but all nuts have a decent amount of vegetable protein. In addition to almonds, eat walnuts, Brazil nuts, pistachios, even peanuts. They have anywhere from 6-8 grams of protein and 3.0 grams of fiber. I also suggest trying some of the butters. Almond butter is delicious and has 8.0 gms of protein per serving.


I love Mexican food, and eat it at least twice a week. I’ve found that you can replace just about any of the meat dishes with healthy black beans (7.0 gms protein/7.0 gms fiber) or refried beans (be sure to check if they are made with lard, in they are, opt out). There are dozens of varieties of beans (see one of my previous blog posts, You Don’t Know Beans…or Do You?); pinto, navy, garbanzo—add them to salads or eat as a side dish. Most have around 6-8 gms of protein and about the same amounts of fiber.

And don’t forget lentils. These tasty tidbits are loaded with vegetable protein—10.0 gms. And 9.0 gms of fiber.


I eat a high-protein, whole grain cereal every other day. Kashi makes excellent products. Try their Go Lean. It has 13.0 gms of protein per serving, also 10.0 gms fiber. I mix mine with their Good Friends (5.0 gms protein/12.0 gms fiber) for a vegetarian protein and fiber blast (pun intended!) The days I don’t eat whole grain cereals, I have some toasted whole grain bread (4-6 gms protein; shop around and read labels, some have more protein than others. I recommend Milton’s) with almond butter. You can see how the vegetable protein is adding up, huh?

Pastas, especially whole grain pastas, are another great source of vegetable protein. Most have at least 6-8 gms, while some go as high as 12-15 gms. Again, read labels, and you will be pleasantly surprised by all of the healthy vegetable protein options available to you.

I also eat oatmeal (8.0 gms protein/ 6.0 gms fiber) every day. And wild rice will get you around 5.0 gms of vegetable protein per serving.


Not all veggies are created equal. Some have more protein than others. Here are the ones you should look for when looking to increase your vegetable protein consumption:


I eat edamame, or soybeans, (11.0 gms protein/ 6.0 gms fiber) several times a week. I like to mix in another vegetable, usually broccoli (5.0 gms protein/ 4.0 gms fiber), add a little olive oil, salt, pepper. How’s that for veggie protein? Also, soy chips are a wonderful source of protein: 6.0 gms–I like Glenny’s and Gen soy. And Dr Soy makes a tasty soy bar (11 gms protein) that I devour most days.


Avocado: (4.0 gms protein/8.0 gms fiber)
Peas: (5.0 gms protein/ 4.0 gms fiber)
Corn: (4.5 gms protein/3.0 gms fiber)
Lima beans: (6.0 gms protein/4.0 gms fiber)
Brussels sprouts: (4.0 gms protein/3.0 gms fiber)
Artichoke hearts: (4.0 gms protein/4.0 gms fiber)
Asparagus: (4.0 gms protein/3.0 gms fiber)

This is by no means a complete list, and a lot of it is personal preference. But, as you can see, the variety of vegetable proteins available to you are endless. And the best part—they are low in saturated fats, high in good fats, loaded with fiber, vitamins, minerals, and nutrients that contribute to a longer, happier, skinnier, healthier life.

Thanks Mike for being my guest this week at the kitchen table. How can my readers learn more about eating a healthy vegetarian diet?

As always, you can watch me talk about all of these healthy topics at my video website,

If you would like to be my next guest at the kitchen table, simply contact me with a suggested health topic.

~Dr. Nicole

  1. Dr. Nicole, great post and interview! Most Americans have trouble consuming the recommended 30 grams per day of fiber. From this post, it’s clear that vegetarian protein sources are a great source of fiber too.

  2. Hi Michael- Soy oil is not the problem…it is that we fry things in it so often that is the problem. Cold pressed canola oil is a splash more expensive, but is the better fat and fights disease like olive oil but has a higher smoking point, so it is a great substitute for soy.

  3. Hi Dr. Morrrow! Great point about vegetarian proteins. The high fiber content is EXACTLY what makes them a better diet food than animal proteins.

  4. Great interview! I am just starting to eat more vegetable proteins and figuring out how to eat less meat. Appreciate the cliff notes 🙂

  5. […] key ingredients to a successful school lunch are protein and fiber. They will serve to keep your child’s concentration up, and stress levels down, as […]

  6. Thanks Mike for putting together this tasty list.

  7. I’ve been nagged for a while about my cholesterol. This looks doable. Thanks for the tips.

  8. […] Right now squash is the HIT super food of the season. Squash is not only a CHEAP food, it is also a highly nutritious lower glycemic complex source of carbohydrates that can be enjoyed by dieters and diabetics when paired with a lean protein source. […]

  9. […] will help you go the distance. Low Glycemic foods like oatmeal, long grain rice, quinoa, squash, nuts and many vegetables take longer for the body to break down, releasing glucose more slowly and […]

  10. Should we be worried about soy hormones? I’m a vegetarian and right now I take a protein supplement, Nutribody, that doesnt have soy estrogens or dairy and is made with brown rice and pea protein. I definitely think this is the way to go, but maybe you can elaborate a bit for me the dangers of too much soy.
    Stay healthy,

  11. […] are and what foods are healthy sources of protein and to stock your cupboards with all these foods. Vegetarian sources of protein make for great snacks as they contain both fiber and […]

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