10 Vegetarian/ Vegan sources of Protein (Singapore Vegans and Vegetarians)

Hello and good day to everyone reading this post!

This is Lav and I thought I would share with you a few effective ways to up your protein levels if you happen to be a vegetarian or vegan. I wanted my first post to be about this particular burning question that a lot of people have about vegetarians and vegans; how do you get your protein? The things I am about to mention below, are easily available in the stores/markets of Singapore and some are reasonably priced for those of you who do not want to burn a hole in your pocket. So let's begin!



1) Peas: For those who do not know, peas are a excellent source of protein and they contain all the essential amino acids that our body needs for healthy cell growth and production. 100 grams of peas contains 5 grams of protein. 

2) Tofu/Tahu: Considering its versatility and ability to bring taste to dishes, one big tahu packs as much as 22 grams of protein. However, for those with allergies to soy, this might not be a good choice.

3) Oats: Everyone knows that oats are an excellent source of fibre however, oats packs a good 10 to 14 grams of protein per 100 grams depending on the brand or type of oats you buy. Steel cut oats are the best for the very reason that they aren't processed however, in Singapore it can be  arduous to find steel cut oats which is why settling for the next best alternative; rolled oats is a great way to add on protein.

4) Nuts: Probably the best things to snack on are nuts; almonds, cashews, walnuts, peanuts and macadamia nuts. These five nuts mentioned are readily available in thee markets and stores of Singapore. Nuts can be expensive however, eating a mix of different nuts will allow you to meet part of your daily protein requirement. 

5) Lentils and Beans: These little buddies are available in varieties and are largely termed as dried goods. the greatest reason to love them is because they can be incorporated into dishes like soups,salads, rice and even noodles. Chickpeas which are one type of lentils are used to prepare hummus which is absolutely delicious!

6) Spinach: Surprise! Surprise! This green leafy vegetable contains close to 8 grams of protein in  one packet. It is easily available and absolutely appetizing when cooked with the right ingredients. 

7)  Seeds: Well yes! Seeds are an excellent sources of both protein and Omega-3 fatty acids. Sunflower, Pumpkin, Chia  and Sesame seeds can all be found in the dry food section of stores. 

8) Peanut Butter: Good news for all you peanut butter lovers, 2 tbsp of this nut butter packs on 8 grams of protein. What makes it even greater is that it can be ate alone, on toast or incorporated into cake batter or biscuit dough to produce a way more awesome recipe. 

9)  Tempeh:  In all its wholesome goodness, 100 grams of tempeh is packed with 19grams of protein. Tempeh is easily available in markets and they are a reasonably priced source of protein.

10) Whole Grain Bread: Packed with a whole lot of grains, whole grain breads which, can be found in any grocery store, are a good way to add on protein. 2 Slices contain 7 grams of protein.

Now that you know these awesome sources of vegetarian/vegan protein, go ahead and shop away. I hope this post was helpful. Feel free to ask any questions you might have. Have a great week ahead and stay happy :)

Love, 
Lav