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4 Foods Every Vegetarian Should Have in Their Diet

By Ashley Chapman

If you are a vegetarian or thinking of becoming one, it can have a multitude of health benefits. However, sometimes it can be hard to find foods that are high in protein, which has various benefits that include; staying full, repairing damaged muscles and tissues, and boosting your metabolism.

There is a common misconception that you can only get protein from meat. 

Below are the top meatless foods that you can include in your diet to help increase the amount of protein you eat. It is important to remember that these foods do not naturally contain B12, so it is important to include a vitamin supplement.


Tofu is practically a staple in vegetarian diets. It normally comes in a container full of water, so it is essential that you drain all of the water, before preparing it. Made of pressed bean curds, it is high in iron, calcium and protein. It doesn't have much flavor on its own, but can take on the flavor of things it's cooked with. Seasonings, typically turmeric or salt and pepper, can help. It is most commonly fried.


A source of protein that is becoming more popular among restaurants that sell meatless dishes is seitan, which comes from wheat. Seitan is a popular meat alternative because it has a texture that is similar to real meat. It's high in protein (25 grams per 3 ounces) and can be prepared in a variety of ways, including grilled or fried. Unfortunately, if you are gluten intolerant or have celiac disease, seitan is a food you'll need to avoid.


Beans can add variety to your dishes. Chickpeas, Kidney and black beans are examples of beans that are high in not only protein, but also fiber, potassium and carbohydrates.

The benefit of adding canned beans to your diet is that they do not require a lot of preparation, although dry beans commonly have to be soaked. You can add beans to a salad, chili or soup.

Soy Milk

If you are allergic to milk, or simply not a fan, soymilk could be a great addition to your diet.  Along with protein, soymilk also contains calcium and Vitamin D. It is best if you choose soymilk that does not have any sugar added to it.

To learn more about your health, wellness and fitness, see your local chiropractor at The Joint Chiropractic in Brentwood, Tenn.


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