NEW YORK, June 11 — World Meat Free Day 2017 is tomorrow, June 12, encouraging people to give up meat not forever, but for just one day, in an effort to show everyone how easy it is to eat less meat, or none at all. Fitness fans, however, may be concerned that a vegetarian diet won’t provide them with the protein and nutrients they need. So for World Meat Free Day and beyond, we round up some great protein sources to fuel your workout, all veggie-friendly.

Eggs

Although not an option for vegans, vegetarian-friendly eggs are a great source of protein and contain a wide range of essential vitamins and minerals, including vitamin D, which is hard to get from non-meat sources. One egg also contains around 6 grams of protein depending on its size, making eggs a great choice for a filling breakfast or post-workout meal, according to Jennifer Lawrence’s trainer Dalton Wong.

Pulses

Pulses such as chickpeas, dried beans such as kidney and fava beans, lentils, and dried, split or black-eyed peas have been growing in popularity recently, especially after the UN declared 2016 the International Year of the Pulse. Made up of about 20-25 per cent of protein by weight, pulses are an excellent source of plant-based protein, as well as a great source of fibre, and are high in amino acids.

Soy-based products

Trainer David Kirsch recommends soy-based tofu and tempeh for vegetarian post-workout protein. Not only does tofu contain around 8g of protein per 100g and tempeh 19g, but with their firmer texture and a variety of cooking methods both can act a meat substitute in meals.

Nuts

Nuts are a rich source of protein and make a great on-the-go snack. Although they are high in fat, trainer David Kirsch believes as long as you use portion control, everyone should include nuts in their diets, thanks to their heart-healthy fats, high fibre and antioxidant content. Kirsch loves almonds for their fibre and vitamin E content but also walnuts, pistachio nuts, pine nuts, cashews, brazil nuts and hazelnuts.

Seeds

Like nuts, seeds are also a great source of protein, as well as many other vitamin, minerals and nutrients. Sunflower, sesame, pumpkin, hemp and flax all make a great addition to smoothies, soups and salads to help you meet your protein needs. Or why not try making a chia seed pudding for breakfast or to replace dessert? — AFP-Relaxnews