Vegetarian Protein Options:

I know I get it, tofu gets old.  Is there something else?  Fry it, bake it, put freakin frosting on it!  I don’t care, what else can I eat and get some protein?  Yeah I’ve been there.  The answer is yes, there are plenty of other options.  What is it about the tofu that you don’t like?  Is it a soy thing?  The texture? The taste? All of the above?  Like I said, I know.  I work in business all day selling industrial electrical products.  A big part of my day is spreadsheets (yay!…).  What happens to my wife and I is, that we get attached to a certain product or recipe and we make it over and over again.  Sometimes we eat the same thing for dinner three times in one week.  When I get board of a certain ingredient I refer to a  spreadsheet of ingredient options.  Usually my goal is a higher protein dish for dinner.  Thats why I made the following sheet.  Please check it out and share it!  I think that we forget that there are other vegetarian options for protein out there.


Vegetarian Protein Options


Vegetarian Protein Options Chart


# Description Serving (g) Calories Total Fat (g) Cholesterol (mg) Sodium (mg) Total Carbs (g) Protein (g)
1 Tofu (firm, prepared with calcium sulfate and magnesium chloride) 126 88 5 0 15 2 10
2 Edamame (frozen, prepared) 155 189 8 0 9 9 17
3 TVP (red Mill Brand) 24 80 0 0 2 7 12
4 Tempeh 166 320 18 0 15 16 31
5 Soymilk (original and vanilla, with added calcium, vitamins A and D) 243 105 4 0 114 12 6
6 Greek Yogurt 150g=2/3 cups 150 130 8 20 70 5 11
7 Black Beans (mature seeds, cooked, boiled, without salt) 172 227 1 0 2 41 15
8 Pinto Beans (mature seeds, cooked, boiled, with salt) 171 245 1 0 407 45 15
9 Kidney Beans (mature seeds, sprouted, raw) 184 53 1 0 11 8 8
10 Buckwheat 170 583 6 0 2 122 23
11 Hemp Seeds 30 174 14 0 0 2 11
12 Chia (Dried) 28 137 9 0 5 12 4
13 Quinoa (Cooked) 185 222 5 0 13 39 8
14 Peanut Butter (smooth style, with salt) 258 1517 130 0 1184 52 65
15 Ezekiel Bread (4:9 Bread) 34 80 0 0 0 15 4
16 Quorn (Meatless and Soy-Free Gruyere Chik’n Cutlets) 110 260 15 20 510 23 11
17 Mung Beans 104 31 0 0 6 6 3
18 Chickpeas (garbanzo beans, Bengal gram), mature seeds, cooked boiled w/o salt 164 269 4 0 11 45 15



As you can see there are several option out there.  Beans are a great option.  As well as buckwheat.  You might need to change the format of your dish.  For example, instead of stir fry with rice, use buckwheat noodles instead.  Or, instead of tofu add beans.  It all taste great!  I hope this helps!  Have fun experimenting!


There are several reasons to go vegetarian from a care for animals or personal health. Whatever your reason is fine to me. I’m not here to judge. I just want to help you cook vegetarian recipes that you will love. So this is my must have/must read/everything I use in my kitchen.


Disclaimer! Yes, some of the links below are affiliate links. That means the page owner pays me when you click it or buy from it. I appreciate you doing so. This is at no added cost to you. These are also things that I personally stand behind because I have personally experienced them.




You need a grill! I don’t care what you are cooking, it always taste better over fire. Make sure that you have a good grill. Most of the time I use a gas grill. I like Webber. They are made in America and work great. If you need parts, you can find them online. I use this one. It works fantastically and is very reliable. My Grill


Get a propane tank gauge! Because no one wants to run out gas while they are cooking.


Bragg Ingredients:


Bragg’s Liquid Aminos: Its soy sauce just not fermented. Worried about sodium? Don’t! Bragg’s Liquid Aminos only has 320 mg per serving. Kikkoman less sodium Soy Sauce has 575 mg!!


Bragg’s Apple Cider Vinegar: This is what I use anytime I need vinegar. I even put a half an ounce in my smoothie in the morning. It actually taste good in small amounts. It makes things tangy.


Apple Cider Vinegar Might Help You With:

  • Reducing cravings by making you feel more satisfied.
  • Help with blood pressure and digestive health.   Personally I have to watch my blood pressure so I figure that this is worth it.

This is just a few benefits of apple cider vinegar.  Read this article Health Benefits form Apple Cider Vinegar from Health Ambitions to to learn more.





Veganomicon: Get this book! Its full of creative recopies that you will help you everyday. I didn’t cook that well or “creatively” before I got this book. It changed the way that I cook for my wife and I think she loves me more now 😉




Pintrest: If you haven’t then you are really missing out. Before I “Google” a recipe idea I “Pintrest” it.




Trip Advisor: Check me out. My wife and I love to travel. We also write a lot of vegetarian reviews on


A word from the household vegetarian (my wife)


I am a vegetarian simply because I don’t like to eat meat. The two most popular questions I am asked are 1) do you at least eat fish? No, I’m not a pescatarian and 2) do you eat dairy? Yes, I’m not a vegan. A close popular third question is “what in the world do you eat?” which implies there is nothing left after meat and fish are out of the equation. I LOVE food! To know me is to know this fact. I am a very active runner and my body performs well on my vegetarian diet. I never knew how to answer the question about where I find enough protein until I read the book Skinny Bitch (disclaimer: they describe why you should be vegan in a very graphic way so only read it if you’re ready to face some cold hard facts and give up meat and dairy products. I can’t re-read it right now since I’m currently in love with eating cheese.). With a well-rounded vegetarian diet, you can get all the protein and iron you’ll ever need and you get to skip the fat and cholesterol that comes with getting it from a meat source.

I honestly don’t set out to eat perfectly balanced meals of kale, whole grains and beans, but I find myself eating what I crave and getting what I need as a result. I have many different favorite foods, but I really love anything my husband is making. Right now I can’t seem to get enough of his build-your-own tacos (the black bean puree is a staple at almost every meal) and I also love enchiladas filled with potatoes or butternut squash. In our house, we make the weekly trip to the grocery store or Costco and we buy the same staple items. We try to buy whatever we can from the Farmer’s Market during the limited Alaska farming season. The staples are zucchini, bell peppers, corn, onion, celery, black beans, locally-made tortillas and cheese. You’ll be surprised how many wonderful dishes you can make from these items with some different spices and sauces. Braggs Amino Acid is an essential ingredient in all our meals. My husband is venturing out and making sauces like homemade raspberry wheat beer BBQ sauce. With just a few new additions like that, meals are instantly re-created and oh so satisfying.

I don’t spend much time planning my meals – if you start to look around, there are many options to satisfy any vegetarian. I guarantee you can go to almost any restaurant and find something on the menu. It might just be french fries depending on where you go, but there will be something and it’s a nice excuse to make that a meal! Everything in moderation, right?