Most of us should eat at least 20g of protein in every meal. Here’s a list of common vegetarian & vegan protein sources, with required portion size & approximate price included. Hrrrrmm… now all I want is a Fulfil bar… ! 🙂
Food | Portion req. for 20g protein | Looks Like | Cost per portion / € | Category |
---|---|---|---|---|
Protein powder | 30g | one serving spoon | 1.51 | vegan |
Fulfil bar | 20g | 1 bar | 2.99 | vegetarian |
Feta cheese | 121g | just over half a pack | 0.78 | vegetarian |
Quorn | 138g | just under half a pack | 3.45 | vegan |
Eggs - whole | 150g | 3 medium eggs | 0.8 | vegetarian |
Egg - whites | 150ml | 5 egg whites | 1.33 | vegetarian |
Tofu | 167g | just under half a pack | 1.25 | vegan |
Cottage cheese | 179g | 1 pack | 0.47 | vegetarian |
Fat-free Greek yoghurt | 194g | just under half a container | 1.2 | vegetarian |
Kidney beans | 260g | just over 1 can | 0.7488 | vegan |
Ricotta cheese | 285g | a little more than 1 pack | 1.98 | vegetarian |
Chickpeas | 298g | 1 and a 1/4 can | 0.36 | vegan |
Lentils | 322g | 1 and 1/3 can | 0.95 | vegan |
Baked beans | 476g | 1 can and a bit | 0.44 | vegan |
Milk - cow | 588ml | a pint & a small glass | 0.62 | vegetarian |
Milk - soy | 666ml | a pint & a glass | 1.44 | vegan |
References:
www.tesco.ie