In honor of the Vegetarian Festival that took place downtown this past Saturday, I have decided to dedicate an article to the vegetarian diet. These days it seems like more and more people are choosing to go veggie. Though I am not a vegetarian, I understand how hard it is sometimes to get enough protein and iron without eating meat. Vegetarians are more at risk for protein deficiency and anemia, so it is important to be aware of meatless foods that are rich in protein and iron.
Eggs
With 6 grams of protein and only 63 calories, eggs are a great way to start your morning and get enough protein. If you are worried about saturated fat, you can always switch to egg beaters or stick with egg whites!
Soy Milk and Other Soy Products
Soy products are rich in protein and low in saturated fats. Soy milk has more protein, less calories and less fat than regular milk, and tofu can be incorporated into almost any dish. Personally, I am not a huge fan of tofu, but I love edamame (soy beans). There is one catch concerning soy products-it may cause digestion problems in some people. So, if you give it a try and get a stomach ache-ditch the soy.
Greek Yogurt
I love greek yogurt. You can add honey, fruit or granola to enhance the flavor and, if you are not a fan of eggs, it is a great protein rich breakfast alternative. In one serving of greek yogurt, you can get almost half of your daily value for protein!
Quinoa
Like tofu, there are endless possibilities with Quinoa. My roommates and I often use it with stir-fry or put Indian seasoning on it to make it more flavorful. Quinoa is by far the most protein rich grain and it is really cheap so eat up!
Nuts and Nut Products
Raw nuts and organic peanut butter are rich in healthy unsaturated fats and proteins. However, they are very caloric and certain peanut butters are full of sugar, so it is best to eat these in moderation!
Veggie Burgers
My fridge is always full of at least three different kinds of veggie burgers. My personal favorite is Morning Star’s spicy black bean burger, but the original Gardenburger and the Portabella Gardenburger burgers are also delicious options. Veggie burgers are full of beans and other protein rich vegetables and they are great if you are in a hurry-they take less than two minutes to cook.