Power up with protein



5 protein rich foods for vegetarian diets

5 protein rich foods for vegetarian diets


Going vegetarian is great for the environment, why not keep mother nature happy by adopting Meatless Monday! Try to go an entire day without eating meat or any type of animal by-product like milk or cheese. Worried you’ll be hungry all day? No need to worry…  A vegetarian diet can be packed with protein!

Here are 5 protein rich staples for a vegetarian diet:

1. Legumes are an excellent source of protein. Just one cup of lentils has 18 grams of protein! Other legumes include beans and peas. Give legumes a try with this popular Vegan Chili recipe.

2. Soy milk is a great substitute for dairy. Whether you drink it straight, or you use it as an ingredient, it is a healthy source of protein, and it has a lower fat content than cow’s milk. Check out this recipe for Vegan Lemon Fettuccine Alfredo which uses soy milk. Soy mild boasts a whopping 22 grams of protein per serving. 

3. Tempeh is another great soy product. Since its high in protein (20 grams per 4 ounce serving), it is often used as a meat substitute. Want to give Tempeh a try? Check out this Vegan Rueben sandwich recipe.

READ MORE: Local mom talks pros & cons of organic living

4. Spinach is very high in protein. Spinach also happens to be Popeye’s go-to protein punch. Another added bonus of spinach is that it has a low caloric value and is high in vitamins and minerals. Check out this Vegan Spinach and Mushroom Lasagna recipe for a new spin on an old favorite.

5. Nuts are also high in protein, and they’re perfect for between meal snacking. Eat them raw, roasted, or incorporate into your next meal. Why not whip up some homemade protein bars using nuts this weekend!




Other articles by HVP News Reporters


  • 5 tips to keep your pets safe this Halloween

    Ensure Halloween is fun for every member of the family

    To help ensure Halloween is fun for every member of the family, take note of these safety tips from the experts at VCA Animal Hospitals. read more »
  • Pop up a sweet, kid-friendly treat

    This fun pizza swaps out classic crust for popcorn

    The next time your kids are begging for an indulgent snack after finishing chores or dessert following dinner, call them to the kitchen for a quick, delicious lesson. read more »
  • Back-to-school could mean back to nicotine addiction for some teens

    The NYS Smokers' Quitline offers free resources to help teenagers and their parents on a journey to become nicotine-free

    With back-to-school season drawing near and COVID-19 protocols becoming less restrictive, teenagers will soon encounter more opportunities for socialization. This unfortunately could mean exposure to vape products, which often have high concentrations of nicotine and harm the still-developing brain. read more »
  • Centsible ways to teach kids healthy money habits

    It is imperative to secure your child's financial future

    In school, most kids only learn algebra, calculus, and trigonometry but not how to budget, save or invest. The older we get, the more responsibilities we have that make it challenging to focus on learning financial principles, which is why it is key to start teaching kids healthy money habits at a young age. read more »
  • 3 tips to boost your children's self-esteem this school year

    Be your kid's cheerleader

    While packing bags and backpacks for school, there’s one essential that may be overlooked: Children’s self-esteem. Although many children may feel confident and self-assured at home, they can feel differently in the classroom. When children have high self-esteem, they’re less likely to reflect negative feelings toward others. read more »
  • Breathe easy

    What to look for and how to make your home's air better

    According to the 2021 American Time Use Survey, 38% of employed people did some or all of their work from home. That means better indoor air quality at home is as important as ever. read more »
  • Simple, sweet energy bites

    Keep your family's energy level up

    Having enough energy and fuel to make it through a long day can be challenging. No matter if you’re a stay-at-home parent, corporate worker or small business owner, having a high energy level that lasts throughout the day is important for both you and those around you. read more »
  • Get smart about sustainability

    Tips for teaching kids earth-friendly habits

    For many parents, their interest in sustainability and earth-friendly living is driven by a desire to create a better world for their children. Taking personal action and responsibility are part of the solution but teaching the next generation to be environmentally conscious is an important part of the equation, too. read more »
  • A homemade crunchy mushroom wrap to save your grocery budget

    Sneak something healthy into your family's meal

    If the prices of your favorite ingredients have you dreading the next trip to the grocery store, finding ways to stretch your budget can help you feel better at the checkout counter. read more »
  • 6 tips for pet parents

    How to be environmentally friendly with your fur babies

    For many people, “going green” means walking rather than driving, ditching single-use plastics, and conserving energy. To go above and beyond, pet parents can follow additional measures that aid the planet while supporting their furry friends. read more »