Quinoa is a complete protein, containing all nine essential amino acids. This grain-like seed is versatile, making it a great base for salads, bowls, or even as a side dish.

Legumes like lentils, chickpeas, and black beans are rich in protein and fiber. They provide essential amino acids and can be easily added to salads, soups, or as standalone dishes.

Tofu and tempeh are soy products packed with protein. Tofu is great for stir-fries, while tempeh offers a firmer texture and nutty flavor, perfect for salads and sandwiches.

Greek yogurt is rich in protein and probiotics, promoting gut health. Use it as a base for smoothies, or mix it with fruits and nuts for a nutritious snack.

Cottage cheese is a fantastic source of casein protein, which digests slowly, making it ideal for muscle recovery. Enjoy it with fruit or incorporate it into savory dishes.

Nuts and seeds, such as almonds, chia, and flaxseeds, provide healthy fats and protein. They make excellent snacks and can be sprinkled on meals for an added crunch.

Vegetarian protein powders, such as pea, rice, or hemp protein, are convenient supplements. They can be added to smoothies or baked goods for an easy protein boost.

Whole grains like brown rice, oats, and barley provide carbohydrates and fiber. They fuel workouts and aid in recovery, making them essential for any vegetarian athlete.

Leafy greens, such as spinach and kale, may not be high in protein but are nutrient-dense. They provide vitamins and minerals essential for overall health and muscle function.