15 Foods for a Vegetarian Diet

Foods for a 15 Vegetarian Diet You can be a vegetarian and still get all of your recommended protein. The key is to eat a variety of the right foods. BLACK BEANS 1/2 cup = 8 grams LENTILS* 1/2 cup = 9grams GARBANZO BEANS* PEANUT BUTTER* 2 TBS = 8 grams 1/2 cup = 7 grams SEITAN* 1/2 cup = 24 grams ALMONDS* TEMPEH* 1/2 cup = 22 grams TOFU* 1/2 cup = 18 grams 1/4 cup = 7 grams Prese VEGGIE BURGER* 1 Patty = 10 grams QUINOA* 1/2 cup = 4 grams MOZZARELLA CHEESE CHEDDAR CHEESE 1 oz. = 7 grams 1 oz. = 7 grams find great RECIPE CARDS on our pinterest page! GREEK YOGURT 6 Oz. = 18 grams LIGHT YOGURT 6 oz. = 5 grams EGG 1 Large = 6 grams SOY MILK* 1 cup = 6 grams OAT MILK* 1 cup = 4 grams SKIM MILK HEMP MILK* 1 cup = 8 grams 1 cup = 4 grams *indicates appropriate food for a vegan diet How much protein do I need? In general, it's recommended that 10–35% of your daily calories come from protein.* CHILDREN 1-4 YRS. 14-16 g. CHILDREN 1-5 YRS. 20-25 g. 10-35% of your daily ADULT WOMEN 25-45 g. caloric intake ADULT MEN 30-55 g. source: ChooseMyPlate.gov REQUIREMENTS ARE DEPENDENT ON YOUR AGE, WEIGHT AND ACTIVITY LEVEL. CONSULT WITH YOUR PHYSICIAN BEFORE STARTING A NEW DIET PLAN. Penn Medicine 800.789.PENN Penn Medicine.org