We are often skeptical of the fact how vegetarians and vegans get all their protein intake from. Since meat constitutes the major source of protein and vegetarians and vegans are people whose diet is devoid of meat. Ever wondered where do they get their protein from? 

There are other sources of protein except for meat. For vegans, milk or animal products can also be skipped. A well-planned meatless diet also can provide an individual with all the necessary nutrients including protein as well as boost strength. Below we have the 10 best protein sources for vegetarians and vegans.


Best protein sources other than meat

  1. Soy Milk: Soy milk is an excellent source of protein. It is a great alternative for regular dairy milk; consists of proteins as well as other vital vitamins for the development of the body and muscle growth.

  2. Hemp Seeds: Hemp seeds are great sources of protein. People can add hemp seeds to their diet by consuming them in their smoothies and beverages as sprinkles.

  3. Spirulina: It is known as the powerhouse of nutrition. It has all the essential nutrients and acids that the body requires like magnesium, potassium, manganese.

  4. Wild rice: unlike regular white rice, wild rice has more nutritional benefits as the bran of the wild rice is not gotten rid of. Just a cup of cooked wild rice has nearly 7 grams of protein.

  5. Chia seeds: Chia seeds deserve to be on the list of top sources of plant-based protein. These seeds contain high levels of proteins and other necessary acids and antioxidants. They have a mild taste and possess the ability to absorb water. One can consume Chia seeds in a variety of recipes ranging from smoothies to baked food items.

  6. Seitan: Seitan is a popular substitute for meat as a protein source. It is quite a popular choice among most vegans as well as vegetarians. Known by the popular name of wheat meat or wheat gluten. It comprises about 25 grams of protein. Seitan can be incorporated in many ways to get that protein into the body

  7. Protein Supplements: Exercises, working out, weight lifting is needed for muscle growth and increasing overall fitness levels. But these can be incomplete without the proper intake of proteins.  Proteins are a crucial and necessary micronutrient that aids to build muscle, formulate enzymes, and repair tissues. Of you are vegetarian and want to build muscles the best way to do so is by increasing protein supplement intake. Make sure to buy high quality pure protein supplements. 


Products from Legumes 


  1. Lentils: Lentils are highly nutritious food items loaded with proteins. Lentils can be consumed in a variety of ways- they can either be boiled, cooked, or consumed as soups and salad

  2. Beans: Beans are available in plenty of varieties, each variety having a special function of its own. Most beans consist of at least 15 grams of protein

  3. Nuts: by-products of nuts, and other seeds: Nut, with their by-products, serve as excellent sources of protein that definitely has the potential to substitute meat and the dishes that have meat in them. One needs to get hold of the right options to gain protein. Natural nut butter is excellent at its job and does not have artificial flavors and salt in it which makes all the difference. Nut Butters are devoid of oil and other fattening substances and contains organic protein.


This list contains the 10 best protein sources for vegetarians and vegans which can be consumed for protein development in the body and gain the desired muscle during workouts. It needs extra effort to build muscles for people who do not consume meat. These substitutes are the best among all other items that act as protein sources.