Published On: February 23, 2021By

A common question that many vegetarians and vegans encounter is “how are you eating enough protein?”. While most Americans still source their proteins from meat dishes, there are many sources of vegetarian protein that can supply you with the nutrients you need while still offering incredible flavor. 

Today, vegan and vegetarian diets are more popular than ever. With specialty grocery stores like Whole Foods offering many non-animal choices for consumers, restaurants including plant-based menu items, and celebrities adopting these dietary lifestyles, the demand for these options has never been higher. 

If you are interested in eating plant-based but are unsure of where the protein comes from, here are 5 great sources of vegetarian protein: 

Non-Vegan Protein Sources

Some vegetarian sources of protein are, in fact, vegetarian but are not vegan. How does this work? 

Vegetarians reject meat in their diet but may incorporate other animal byproducts into their meals. Vegans, conversely, do not eat or drink anything with animal-based ingredients. 

For example, a vegetarian may still consume eggs, milk, and cheese. Vegans would instead substitute these ingredients for plant-based alternatives that could provide a similar flavor but without sourcing them from animals. 

Soy-Based Protein 

Soy-based sources of protein like edamame, tofu, and tempeh make for an excellent source of meatless protein. Because they contain no cholesterol, are low in saturated fats, and can boost your fiber intake, they make a great alternative to meats for those looking to keep cholesterol levels and blood pressure under control. 

According to a report from the Cleveland Clinic, soy foods are also a rich source of healthy fats like omega-3s and polyunsaturated fats, B-vitamins and natural antioxidants, and other nutrients that contribute to a healthier overall lifestyle. For those looking to replace meat in their diet, soy proteins are an excellent starting point. 

For those looking to cut dairy completely, soymilk also makes for a great alternative to cow’s milk. Many grocery stores offer soymilk, almond milk, and other non-dairy varieties for consumers to choose from. 


Spinach’s reputation as a protein-rich food long precedes a cartoon of a certain sailor that made the leafy vegetable popular. Spinach is jam-packed with nutrients like protein, vitamins, and minerals. It also makes a great leafy base for salads and as an ingredient in many delicious dishes. Because it can be served uncooked or prepared in a variety of ways, you can add spinach to a variety of dishes and complement a broad range of different flavors. 


Lentils are a versatile ingredient that provides a good source of protein, healthy carbohydrates, minerals, and fiber all in one! They can be used in soups and mixed in with almost any other dish. 


Almost all types of beans can contribute to a healthy vegetarian protein intake. Popular ones include kidney beans, black beans, pinto beans, and garbanzo beans (otherwise known as chickpeas). Beyond protein, they will also supply the body with healthy carbohydrates, fiber, and essential minerals. 


Quinoa and other ancient grains provide a texture and flavor similar to rice but offer more complex carbohydrates and a higher source of complete protein. Like other items on this list, quinoa can also offer other nutrients like fiber and minerals needed for a healthy diet. 

Get Delicious Vegetarian Meals Delivered to Your Door

At DeliverLean Care, we offer a rich variety of vegetarian meals that are prepared with fresh, whole ingredients and delivered right to your door. All you have to do is heat it up and enjoy! 

We work with a staff of expert dieticians and gourmet chefs to develop vegetarian recipes that are nutritionally balanced, flavorful, and contribute to a healthier lifestyle for seniors. All DeliverLean Care vegetarian meals are: 

Grounded in Nutrition 

We put nutrition first when developing new menu items for seniors. Each meal is created specifically to help promote a high quality of living at your current stage of life. 


Every vegetarian dish we offer is low in sodium, carbohydrate-controlled, and made with whole ingredients to ensure the most nutrients are available as possible. We also include ingredients that provide you with a healthy amount of protein. 

Dietician-Approved, Gourmet Chef-Prepared

Our team of professional dieticians and gourmet chefs collaborate to develop restaurant-quality dishes that can be delivered to your front door and enjoyed in the comfort of your home. If something does not pass our dieticians’ standards for nutritional value or our chefs’ standards for taste, it doesn’t leave our headquarters! 

Get Started with Vegetarian Meal Delivery Today

If you are interested in trying some protein-rich vegetarian dishes, please contact us any time to learn more about our meal plans and delivery process. 
Note: DeliverLean Care is covered by most insurance providers, including Avmed Humana and Care Plus. If you would like more information regarding this, please contact your insurance provider or reach out to us for more information.

Published On: February 23, 2021By