Getting Protein into a Vegetarian Family’s Diet

Many families are making the choice to raise their kids with a vegetarian lifestyle. Whatever the reasons may be, it’s important and necessary to be certain to get an adequate amount of protein into the diet when you eliminate the meat. Here are some foods that are packed with muscle-building protein that everyone will enjoy. Please note, these tips apply to vegetarians, not all tips are suitable for vegans.

Beans

Beans come in many varieties with different sizes, textures, and colors. Add a handful of beans to a fresh salad for a protein boost and great taste. Beans can be mixed into pasta or served with rice. Try adding beans to a zesty burrito with shredded lettuce, diced tomatoes, cheese, avocado, and salsa. You can even make your own veggie burgers! Beans are so versatile and delicious. Any dish will benefit from beans and they’re great on their own too.

Greek Yogurt

Greek yogurt is rich and thick and packed with healthful protein. You can use Greek yogurt in place of mayo in salads and for zesty dips and dressings. Make a mouth-watering yogurt parfait with granola and fruit. Mix Greek yogurt into soups to add creaminess as well as protein. Serve as a protein-rich dessert by adding shredded coconut and a drizzle of honey. Greek yogurt also works well as a base for smoothies and shakes.  Simplest yet? Eat a container of Greek yogurt on its own. It’s filling and delicious!

Quinoa 

Quinoa is a nutty grain filled with more protein than pasta or rice but can be substituted in many recipes to ensure added protein. You can cook quinoa and toss with diced veggies and a light vinaigrette for a wholesome salad. Quinoa is even great for breakfast instead of oatmeal. Prepare as directed and eat warm with a sprinkle of nuts and dried fruit. You can even toss the aforementioned beans into your quinoa for a protein filled meal. Once you try quinoa, you may never go back to pasta or rice again!

Eggs

Eggs are an egg-cellent source of protein and they can be prepared in a variety of ways. Make delicious omelets with fillings of all types such as veggies, cheese, and turkey. Hard boiled eggs are a perfect on-the-go snack. Scrambled eggs make for a quick breakfast full of nutritious protein. Egg salad is a nice sandwich choice for a school lunch. If you are watching your cholesterol, use just the whites or just one yolk per 2 eggs. 

Are you a vegetarian? How do you get your fill of protein? For more information like this, please visit All My Children.

By: Melissa A. Kay