The Best Protein Sources For Vegetarians: Tasty And Varied

The best sources of protein for vegetarians: Tasty and varied

For different reasons, people choose to eat vegetarian food. For some, the health aspect or animal welfare are in the foreground and others may move religious reasons to this form of nutrition. A vegetarian diet is naturally high in fibre, contains few, saturated cholesterol-raising saturated fatty acids and can cover much of the nutrient spectrum. However, vegetarians must pay particular attention to adequate protein intake in their diet.

Proteins: it depends on the composition!

Proteins are also called “the building blocks of life”. By ingesting food, proteins are taken up via the gastrointestinal tract and broken down into their constituents, the amino acids. These amino acids then create new structures in our body, such as muscles or enzymes. They also serve cell growth and cell regeneration. However, it does not just depend on the amount of protein we consume daily. Equally important is the composition of the amino acids in the ingested proteins. If we eat too one-sidedly, it can lead to an imbalance of the absorbed amino acids and long-term dysfunctions in the body.

“Complete” and “incomplete” proteins

To be able to provide the body with all the necessary amino acids as a vegetarian, foods with so-called “complete proteins” should be part of the daily diet. The proteins contained herein have the full spectrum of amino acids and, taken in sufficient quantity, ensure optimal protein supply to the body. Also, foods with “incomplete proteins” can then be consumed. Since they lack one or more essential amino acids, such foods should not make up the bulk of the daily diet.

Optimal vegetarian protein sources with complete proteins

The following foods contain the complete spectrum of amino acids. Eating at least one of these foods in sufficient quantity in one day will provide the body with the perfect range of amino acids for the day.

Quinoa: It is no coincidence that Quinoa has served as a staple food in the Andes for about 5,000 years. In addition to numerous vitamins, minerals and trace elements, quinoa contains all the vital amino acids. The small grains are very versatile.

Tip: Quinoa is a perfect accompaniment to delicious vegetable dishes, such as Vegetable curries or quinoa-vegetable pans or as a basis for a delicious salad at lunchtime.

Soy Protein: All soy protein products, such as tofu, soybeans, soy drink or tempeh, have the full spectrum of amino acids. They can also provide healthy fibre, calcium and iron. Soya products should nevertheless be eaten only in small quantities. People with Pitta constitution * or Pitta imbalance * should only eat fermented products such as tofu in controlled amounts.

Tip: Fry some tofu with peppers. Served with brown rice, a delicious and healthy main meal is created. Or how about roasted soybeans as a supplement to the salad for lunch?

Healthy protein sources with incomplete proteins

A healthy diet should be one thing in particular: Balanced! Below we have compiled a list of foods high in protein. Although the amino acid spectrum is incomplete, these foods are an optimal supplement to optimal protein supply. In addition, the listed foods contain many essential minerals and vitamins, which our body needs alike.


Green peas: Legumes, in general, are a great source of protein and peas are no exception. Peas also contain a broad spectrum of B vitamins and should, therefore, be regularly incorporated into the diet. Persons with Vata constitution * and/or Vata imbalance * should eat peas, if at all, only in very small quantities.

Tip: If you do not like peas as a side dish, you can also make a pesto: crush frozen peas, roasted pine nuts, fresh mint, basil, olive oil (and Parmesan, if you like) and enjoy with spaghetti or on a freshly toasted baguette.

Nuts: Nuts have it all! Due to the combination of healthy fats, proteins and especially many minerals and trace elements they are a real super-food.

Tip: Macadamia, almonds or cashews taste great on fresh bread or as an extra kick for salad dressings. When selecting the right product, it is essential to ensure that it is a pure spread without additives and additional sugar.


Herbal drinks as a milk alternative: Especially for vegans or people with lactose intolerance are products such as pure almond, oat or soy drink. Especially in the soy drink is a high amount of protein and the relatively low-calorie content, these vegetable dairy products are ideal as a supplement to a healthy (vegetarian) diet.

Dessert Tip: Chia seeds are real protein bombs. If chia seeds are left in the milk or vegetable milk substitute drinks for a little longer, they can be thickened. In combination with a bit of agave syrup you will quickly get a delicious and healthy dessert.


To determine your constitution and any imbalances, we recommend Ayurvedic pulse diagnosis. Based on the result of the pulse diagnosis, the Ayurveda specialist also gives recommendations for personal nutrition and lifestyle.

Athena Theel

Athena studies Chinese & Economics at the University of Cologne. Having spent many years in China and Japan, she has developed an interest in holistic medicine. Based on her interest, Athena joined Sri Sri Tattva as a content writer, social media manager and translator.
Connect with Athena: info@srisriayurveda.de | Read more posts from Athena.

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