Although not an option for vegans, vegetarian-friendly eggs are a great source of protein and contain a wide range of essential vitamins and minerals, including vitamin D, which is hard to get from non-meat sources. One egg also contains around 6 grams of protein depending on its size, making eggs a great choice for a filling breakfast or post-workout meal, according to Jennifer Lawrence's trainer Dalton Wong.
Pulses such as chickpeas, dried beans such as kidney and fava beans, lentils, and dried, split or black-eyed peas have been growing in popularity recently, especially after the UN declared 2016 the International Year of the Pulse. Made up of about 20-25 percent of protein by weight, pulses are an excellent source of plant-based protein, as well as a great source of fiber, and are high in amino acids.
Trainer David Kirsch recommends soy-based tofu and tempeh for vegetarain post-workout protein. Not only does tofu contain around 8g of protein per 100g and tempeh 19g, but with their firmer texture and a variety of cooking methods both can act a meat substitute in meals.
Nuts are a rich source of protein and make a great on-the-go snack. Although they are high in fat, trainer David Kirsch believes as long as you use portion control, everyone should include nuts in their diets, thanks to their heart-healthy fats, high fiber and antioxidant content. Kirsch loves almonds for their fiber and vitamin E content but also walnuts, pistachio nuts, pine nuts, cashews, brazil nuts and hazelnuts.
Like nuts, seeds are also a great source of protein, as well as many other vitamin, minerals and nutrients. Sunflower, sesame, pumpkin, hemp and flax all make a great addition to smoothies, soups and salads to help you meet your protein needs. Or why not try making a chia seed pudding for breakfast or to replace dessert?