A whole new world was opened up to Vegetarians and Vegans when soy protein came out. We could eat meatless chicken, burgers, bacon, ribs, on and on and on we could go. Vegans could now drink milk and eat cheese. It was awesome.

But then, some of us got tired of using soy to fulfill all our protein needs. We needed to be more well-rounded in our nutrition. Others realized that soy-milk was kinda gross. No matter the reason, we needed more options. So, here they are.

Lacto-Ovo Vegetarian sources:

• Yogurt
• Milk
• Cheese
• Eggs
• Ice Cream
• Cottage Cheese
• Cream Cheese

Vegan sources of protein:

• Amaranth (leafy, red and green herb)
• Cereals & grains: buckwheat, rye, corn, rice, pasta
• Leafy greens like spinach or collard greens
• Legumes: beans, lentils, peas, peanuts (1/3 cup has as much protein as 3 oz. steak)
• Nutritional yeast
• Nuts: almonds, walnuts, cashews (whole or made into butters)
• Quiona (a seed that also has more calcium than milk)
• Seaweed
• Seed: sunflower, sesame
• Vegetables like brussel sprouts, potatos and yuca
• Protein powders for drinks
• Otmeal

If you want to make sure you getting enough protein, you should eat food combinations like the following:

• Legumes + seeds
• Legumes + grains
• Legumes + nuts

Here are some tasty examples:

• Toast with peanut butter
• Hummus and pita bread
• Nachos (tortilla chips and beans)
• Split pea soup with crackers
• Rice and beans