List of High Protein Foods

Ask most people for a list of high protein foods and they will probably mention meat, fish, eggs and dairy products. However, if you are a gluten free vegan or vegetarian these sources are not normally part of your everyday diet.

Protein foods that contain all 8 essential amino acids are know as complete proteins. There are nuts and grains which can supply complete proteins, you do not have to eat animal products.

Other foodstuffs that are missing some of these amino acids are known as incomplete proteins. They can be eaten together, to fill in the missing gaps.

Proteins are found in all living cells and they are sometimes called the "building blocks of the body" as they are essential for growth and repair. However, we don't necessarily need enormous quantities of protein in our diet.

So if we are eliminating animal products from our diet, where can we find protein sources? Below is a list of foods that are suitable for this situation...

Legumes (beans and peas)

Broad beans
Butter beans
Chickpeas
Haricot beans
Kidney beans
Lentils
Lima beans
Soy beans
Split peas

Grains

Amaranth
Brown rice
Buckwheat
Millet
Oatmeal (pure gluten free oats)
Quinoa
Teff
(and non gluten-free grains such as rye and wheatgerm)

Nuts and seeds

Almonds
Brazils
Cashews
Chestnuts
Flax seed
Hazelnuts
Linseed
Pecans
Pumpkin seeds
Peanuts
Sesame seeds
Sunflower seeds
Walnuts

Vegetables

Artichokes
Brussels sprouts
Broccoli
Cabbage
Cauliflower
Courgettes (or Zucchini)
Green pepper (or capsicum)
Kale
Mushrooms
Parsley
Spinach
Watercress

As long as you vary your diet and include items from the list of high protein foods above, then you should be fine. Do be aware that you may need to supplement your diet to ensure you do not suffer from a B12 deficiency as this is ONLY found in animal products.