P is for Protein

One of the biggest misunderstandings of a vegetarian or vegan diet is that we lack protein because we no longer consume meat. The fact is, vegetarians / vegans can get just as much if not more protein from their diets without the fat, cholesterol, and calories that come with eating meat. There are so many delicious foods out there that contain large amounts of protein that it's super easy to get enough of it in your diet. Below is a general idea of what 100 g of meat will give you as far as proteins are concerned and then we will see what some of the best sources of veggie proteins are and ways to get enough of them in your diet!

It's also important to note that there are complete and incomplete proteins. Nuts, quinoa, soy, and animal products contain all 9 amino acids making them complete proteins. Don't be discouraged, if you mix your favourite protein rich foods with a complete protein option, you can ensure you're getting all the necessary amino acids :)

                                                                           Per 100 g 
BEEF (grilled steak)  26.6 g                                                                                  LAMB (grilled loin) 29. 2 g

PORK (grilled chop) 31.6 g                                                                          CHICKEN BREAST (without skin) 32.0 g

TUNA 23.5 g                                                                                                                                EGGS 12.5 g

                                        VEGGIE PROTEINS / 100 g

SEITAN 75 g                                                                                                                               LENTILS 26 g 

HEMP SEEDS 23 g                                                                                                               ALMONDS 21.1 g

BLACK BEANS 21 g                                                                                                                 QUINOA 14 g

GREEK YOGURT (vegetarian only) 10 g                                                                              TOFU 8 g

HUMMUS 8 g

Here's some links to recipes I've written that include beans <3
CAULIFLOWER BEAN CHILI
happyveggie.weebly.com/recipes/cauliflower-bean-chili
3 BEAN HOMINY CHILI
https://happyveggie.weebly.com/recipes/3-bean-hominy-chili
QUICK BALSAMIC BEAN SALAD
https://happyveggie.weebly.com/recipes/quick-balsamic-bean-salad

BLACK BEANS (and other beans)

21 g of protein per 100 g serving is no joke, beans are a nutritional powerhouse. Along with protein, you're getting a necessary dose of fiber, folates, and other nutrients. Beans are also high in antioxidants that have been studied for their help in preventing certain kinds of cancer and cardiovascular disease.

Wanna eat more beans? - One of the easiest ways to get a good helping of beans is in soups and chili. You can also whip up super simple bean salads, add them to casseroles, tacos, burritos,and more. Basically every meal you eat can include beans.

LENTILS

Super easy to cook and loaded with protein, lentils should be a staple in all of our diets. Along with a hearty helping of protein, you can also expect to get folate, high amounts of vitamin b6, potassium, and fiber. Lentils are full of goodies that are super  beneficial to our bodies.
Enjoying lentils is beyond easy. They're a wonderful addition to soups, stews, and chilis, and the perfect meaty substitute in tacos, burritos, and dishes that typically use ground meat like shepherds pies, cabbage rolls, or casseroles.

NAVY BEAN & LENTIL CHILI
https://happyveggie.weebly.com/recipes/navy-bean-lentil-chili
LENTIL SOUP
happyveggie.weebly.com/recipes/lentil-soup
RED LENTIL DAHL
https://happyveggie.weebly.com/recipes/red-lentil-daal

CHICKPEA QUINOA SALAD
https://happyveggie.weebly.com/recipes/chickpea-quinoa-salad
QUINOA TABBOULEH
https://happyveggie.weebly.com/recipes/quinoa-tabbouleh

QUINOA

Fluffy, nutty, and absolutely delicious, quinoa is easy to cook and full of COMPLETE proteins. Along with protein, you can expect fiber, vitamins, and super important antioxidants that have been studied and shown to have anti-viral, anti-cancer, and anti-depressant qualities.
Quinoa is easy to include in your diet. Substitute quinoa anywhere you'd typically have rice for an easy swap. It's wonderful in soups, chilis, and stews, and makes a delicious salad when paired with other veggies and beans. 

NUTS - A handful of raw almonds is a great snack. Raw walnuts tossed in to a salad. Peanuts or peanut butter (all natural). Super easy to include a variety of nuts.

GREEK YOGURT - I enjoy Greek yogurt quite often. It's delicious on its own with a small drizzle of honey or with an abundance of fresh fruit like berries or kiwi on top. Make sure you're buying PLAIN UNSWEETENED otherwise you're likely consuming an abundance of sugar.

TOFU - Although tofu is not something I eat as often as perhaps I should, it's wonderful if prepared properly. Marinate and grill or fry it, add it to stir fries, or blend it up with seasonings and flavours to create a cheese like layer for lasagna!

HEMP SEEDS - I LOVE hemp seeds. They're nutty and nutritionally dense. Add them to your smoothies or top your salads or soups with them. It's easy to add a scoop of hemp seeds to just about anything.
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As y'all can see, there's no excuse for not getting enough protein when there are an abundant of delicious and easy to eat options out there for you. Enjoy a varied diet by including different forms of protein in to your diet to keep things interesting and to benefit from the unique antioxidants and nutrients each form of protein rich food offers. 

HAPPY VEG

Along with my own knowledge, information taken from:
http://meatandhealth.redmeatinfo.com/red-meat-and-health-the-facts/red-meat-and-nutrition.aspx
https://healthwholeness.com/healthy-foods/high-protein-vegetarian-foods/3
https://www.medicalnewstoday.com/articles/320192.php
https://www.medicalnewstoday.com/articles/297638.php
https://www.healthline.com/nutrition/11-proven-benefits-of-quinoa#section1