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Protein is rich in amino acids and is essential for the human body because it helps to the develop the muscles and acts as an enzyme. A common problem for the vegetarians is that they don’t get enough protein and there may be the risk of not receiving the daily recommended quantity. Nevertheless, there are plenty meat alternatives that vegetarians can consume so they can have a healthy diet.

Beans, peas and lentils

They are all excellent sources of protein. They can be eaten every day and there are various cooking methods to make them more delicious. Aside from proteins, They also have some other nutrients that are good for your body and they contain many fibers. The best examples are the soybeans that contain complete proteins and all the essential amino acids.

Dairy products

If your diet allows it, you can add some dairy products that are rich in protein such as eggs, cheese, yogurt and milk. From all these products, eggs contain the largest amount of proteins and you can eat maximum one egg a day. A good idea is to introduce low fat dairy products to your diet if you want to maintain your health.


Another great protein source is represented by vegetables. Among them, the best choices are are the potatoes, broccoli, cabbage, or tomatoes that are a great source of vitamin C, beta-carotene, iron, calcium and fiber. They are very helpful in creating a healthy meal while offering you diversity.


You should include in your diet at least one meal of fruits that contain vitamin C, such as citrus fruits, strawberries pineapples or melons. In addition, dried fruits are a great provider of minerals, vitamins and some fiber.

Nuts and seeds

They are great as snacks for vegetarians and they come in various shapes: almonds, pistachio, walnuts, pumpkin and sunflower seeds, and many others. They are crunchy and tasty and should definitely be added to any vegetarian diet. They contain many healthy fats, but also fiber and protein, having few carbohydrates. Therefore, you should be careful and eat them moderately if you want to avoid gaining weight.


Having a highly significant benefit, whole grains should be served every day. They include bread, pasta, wheat or rice and are rich in additional nutrients: iron, zinc and vitamin B-12, which can also be found in seafood.

Introducing these simple sources of protein into your daily life will help you improve your health condition. Proteins are very important and those who follow a vegetarian diet should make sure that they get the proteins from the proper aliments.