Healthy & High-Protein Vegetarian Lunches

Protein, as the second most abundant element in the human body, is one of the most important components of a healthy diet.  It plays a huge role in healthy body function by rebuilding muscles and maintaining other tissues, and it can be difficult for bodies to function properly or productively without it.

When most people think of protein-rich foods, it is likely that something such as chicken or beef comes to mind.  While these foods absolutely qualify as sources of protein, they are certainly not suitable for a vegan or vegetarian diet.  But simply because someone does not eat meat does not mean he or she does not need protein; rather it simply means that it is necessary for vegetarians to look for protein in other forms.

Luckily for non-meat eaters, there are plenty of other ways to inject good doses of protein into diets.  Lunchtime is one of the most important times of day to consume this protein, since it can keep your body running throughout the rest of your day when it begins to get tired, so try out these vegetarian protein options the next time you need a filling, healthy lunch:

Tofu

Tofu is the product that is most often associated with vegetarianism.  Made from soybeans and water, it is a high-protein product that adapts itself to a variety of dishes and flavors, from breakfast scrambles to desserts to barbecue dishes.  Tofu also comes in multiple varieties such as silken or soft tofu, which is usually used more in sauces and desserts, and firm, “regular” tofu that serves the purpose of meat products.  Tofu is excellent in slaws, salads, and essentially anywhere else you could use beef or chicken.

Tempeh

Tempeh flies under the radar a lot of the time as the lesser-known alternative to tofu, but it is an ingredient that deserves a lot more recognition that it currently gets.  Tempeh is made from cooked and fermented soybeans and is formed into a patty that can be sliced or cubed.  At about only 200 calories per serving, and with a lot more natural flavor than tofu, this product is extremely high in protein and can be incorporated into just as many dishes as tofu.

Black Beans

Black beans are another excellent high-protein ingredient that can be incorporated into many different meals.  They are very high in protein and, even better, absolutely sodium-free!  Low sodium foods can be helpful in lowering blood pressure and cholesterol, which can in turn lower the risks of disease and certain cancers.  Try adding black beans into salads, soups and casseroles for meals with added protein and low salt levels.

Nuts

Nuts have a bad reputation for being high in fat, but choosing the right nuts to eat and eating them in moderation can provide diets with numerous benefits.  Nuts are also very high in protein and although they do have good amounts of fat, they are good monounsaturated and polyunsaturated fats rather than bad saturated fats.  Walnuts and soy nuts are two of the best nut options to choose; walnuts are especially high in the good omega-3 fatty acid and soy nuts have lower fat and calories than other nuts.  Add a handful of nuts to salads and stir-fries for a protein boost.

Author Bio:  Meredith writes on behalf of Lightlife.  For dozens of vegetarian recipes, along with veggie hot dogs and wings perfect for playoff season, visit www.lightlife.com.