• Protein, Protein, Protein

  • Protein is only in meat... 


    Let’s clear something up. Protein is not only found in animal meats. One can consume an adequate amount of protein from non-meat sources!


    There are equal amounts of protein in meat and plant-based protein. In fact, there is more protein in diary such as milk! Additionally, protein can be found in whole grain starches and non-starchy vegetables (artichoke, asparagus, beets, brocolli, cucumber, mushroom, tomato)


    Protein has a vital role in the body. It is the building blocks of the body for growth - protein makes up our nails, hair, muscles and hormones. It can repair our injuries and broken structures like cells, muscles and tissues.

  • Complete Proteins

    There are 8 essential amino acids or protein building blocks that make up a complete protein. Animal meats, animal products and some vegetables are complete proteins. We must get these 8 essential amino acids from our diet. The other amino acids are made by the body. In a vegetarian diet, one can combine foods in order to obtain these 8 components.


    Below are 3 combinations that make a complete protein.

    1. Whole Grain + Legume
      1. Ex: whole wheat pita bread and hummus; brown rice and beans
    2. Whole Grain + Nuts
      1. Ex: whole wheat bread and nut butter
    3. Legume + Nuts
      1. Ex: salad with beans and pumpkin seeds


    **There are many benefits in following a plant-based diet. Plant-based diets can decrease heart disease risk, obesity, hypertension and type 2 diabetes.**

  • Vegetarian Protein Sources  

USDA Nondiscrimination Statement

  • In accordance with Federal civil rights law and U.S. Department of Agriculture (USDA) civil rights regulations and policies, the USDA, its Agencies, offices, and employees, and institutions participating in or administering USDA programs are prohibited from discriminating based on race, color, national origin, religion, sex, gender identity (including gender expression), sexual orientation, disability, age, marital status, family/parental status, income derived from a public assistance program, political beliefs, or reprisal or retaliation for prior civil rights activity, in any program or activity conducted or funded by USDA (not all bases apply to all programs). Remedies and complaint filing deadlines vary by program or incident.

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    USDA is an equal opportunity provider, employer, and lender.

Legumes and Nuts
  • Examples:

    • Eggs – the golden standard in protein quality
    • Nuts/seeds/nut butters
    • Legumes (beans)
    • Quinoa
    • Cheese
    • Whole Grains (oatmeal, bread, pasta)
    • Diary (yogurt/milk)