- Tempeh (1 cup= 31 grams protein)
- Soybeans, cooked (1 cup= 29 grams)
- Greek yogurt (1 cup= 20 grams)
- Lentils (1 cup=17 grams)
- Beans, including black beans, kidney beans, pinto beans, chickpeas/garbanzo beans, lima beans (1 cup=15 grams)
- Black Eyed Peas (1 cup= 13 grams)
- Tofu, firm (4 oz= 11 grams)
- Quinoa (1 cup= 8 grams)
- Spaghetti (1 cup= 8 grams)
- Peas (1 cup= 8 grams)
- Cow's Milk or Soy milk, plain (1 cup= 7 grams)
- Peanut Butter (2 Tablespoons= 8 grams)
- Almonds (1/4 cup= 7 grams)
- 1 large egg (6 grams)
- Oatmeal (1 cup= 6 grams)
- Cashews (1/4 cup= 5 grams)
- Spinach, cooked (1 cup= 5 grams)
- Broccoli, cooked (1 cup= 4 grams)
While meat products generally have more protein than vegetarian products, you can still easily meet your requirements by eating a variety of these foods. As we saw on Saturday, we made outstanding and nutritious meals without eating meat. I like eating vegetarian a few days a week for many reasons, and two of them are that you can eat your food before you cook it (like when we tried the black bean "meatballs" before they went into the oven) and you don't have to obsessively scrub your hands and utensils clean after interacting with raw chicken or meat. Of course, there are also ethical reasons for avoiding meat products. At the end of the day, vegetarian meals are budget-friendly, have endless possibilities for creativity and deliciousness, and can be nutritious. I already have a lot of vegetarian recipes on this blog, and I promise you will see more in the future!