Protein for Vegetarians/Vegans

Ever since becoming a vegetarian in July of 2012, the most common question that I get is "but, how do you get your protein." It is such a predictable question now that I probably need to include, when I tell people that I'm a vegetarian - "and..I get plenty of protein."  Here are some examples of sources of protein that vegetarians and vegans get - not even including eggs, milk, and cheese (that most vegetarians eat but vegans do not.)

• Vegetables themselves - for example cooked spinach, french beans, cooked kale, and boiled peas have a fair amount of protein in them
• Non-Dairy Milk - soy milk, almond milk, coconut milk - often have more protein (and in some cases QUITE ABIT more) than regular milk
• Nut Butter like peanut butter, almond butter, and cashew butter
• Quinoa - one half cup has 8 grams of protein
• Tofu - one half cup contains 10 grams of protein
• Lentils  - one cup packs 18 grains of protein
• Beans - one cup of garbanzo beans, black beans or kidney beans has 15 grams of protein
• Tempeh - one half cup has 15 grams
• Sprouted Grain Bread
• Some Cereals - I like Kashi's Go Lean and the new Grape-Nuts FIT - Go Lean has 13 grams per cup; FIT has 6 grams
• Greek Yogurt - 13 to 18 grams of protein
• Nuts (peanuts, almonds, walnuts, pecans, pistachios, etc.) - Nuts are all good sources but peanuts have 7 grams of protein in one ounce
• Seeds like sunflower seeds and pumpkin seeds
• Flax seed
• Protein Powder (Vegan versions are available)

NOTE: The USDA recommendation for protein is 46 grams of protein a day for adult women and and 56 grams of protein a day for adult men.  So, with many or even all of the above as staples of a vegetarian's or vegan's diet - it doesn't take a Rocket Scientist to see that we easily get enough protein - or at least we should if we are eating healthy and know our available protein sources.

But....thanks for asking :-).