Vege-Builder

From actor Jared Leto to heavy weight champion Mike Tyson and Ironman triathlete Brendan Brazier, these men chose to follow a strict vegetarian diet and some even without diary products, and yet they are living a perfectly healthy lifestyle.  Many have chosen to cut down on meat consumption or turned to vegetarianism seemingly for health reasons, some for religion or matter of principles, and others just simply don’t enjoy the taste.

For those holding on to their juicy steaks, succulent pork chops or tasty fried chicken wings an important question burns: Where else does one acquire proteins to build muscles if you shun meat?

Here's a list of non-mean protein sources:

Tempeh, originally developed in Indonesia, is made from cracked cooked soybeans inoculated with beneficial bacteria with a chewy, meaty consistency. It contains approximately 19 grams of protein, and is high in fiber, iron, potassium, B12, calcium and isoflavones. 

Tofu or bean curd, made from soybean milk, water and nigari is probably the most common soy product.  A good source of B vitamins, iron, and calcium as well as protein and is low in fat.

Sea vegetables known for their medicinal and healing properties are also nutrient dense, full of vitamins, minerals and very low in calories.

1. Arame is rich in calcium, iron, iodine and protein. It comes in dark thread like shapes and is probably the tastiest variety.
2. Nori, commonly used in sushi making. Nori is about 50 percent protein and is also high in vitamin A, calcium and iron.
3. Spirulina is richer in nutrients than any other green plant and 60% of its make up is protein.  

Miso, another soy product, it is made from concentrated soybean paste and comes in many different types and shades, from dark brown, to ochre red or even white depending on what grains are added and how long it is aged for.

Nuts are know for their nutritious properties, providing protein and many essential vitamins, such as A and E, minerals, such as phosphorous and potassium, essential fatty acids and fiber. Nuts generally are high in fats but are primarily the heart-friendly monounsaturated and polyunsaturated types of fat, which are known to prevent heart disease and lower total cholesterol and bad LDL cholesterol. They should be eaten in their raw state, NON roasted and NON salted to gain the most nutritional benefits.  

1. Almonds-  21 grams of protein.
2. Cashews -18 grams of protein.
3. Chestnuts are the lowest in fat content, but also lowest in protein. They are rich in dietary fiber, several minerals and B vitamins.
4. Filbert (hazelnut) - 15 grams of protein.
5. Peanut, technically a legume, another rich source of protein but have the highest fat content of all nuts.
6. Pecans have a taste similar to walnuts and are rich in essential fatty acids, potassium and vitamin A - only 9 grams.
7. Pine nut - 24 grams.   
8. Pistachio -20 grams of protein and are an excellent source of iron.
9. Walnuts -15 grams of protein.

Seeds and beans with similar properties as nuts, are a lot smaller and are therefore harder for the body to digest and assimilate. To get the most out of seeds it is recommended to grind them slightly before consuming.

1. Sunflower seeds are filled with potassium which removes and reduce sodium in the body - an impressive 23 grams of protein. They are also a good source of omega 6 essential fatty acid.
2. Flaxseed is high in omega 3 oil -19.5 grams of protein.
3. Pumpkin seeds - 24 grams of protein and containing both omega 3 and 6 oils.
4. Sesame seeds -18 grams of protein.
5. Black beans - 9 grams of protein.
6. Kidney beans, or Mexican red beans, are large kidney-shaped bean - 9 grams.
7. Garbanzo beans, or chickpeas, are a round, medium size, beige colour bean - 9 grams of protein.
8. Lentils commonly found in the fruit pods of an annual herb usually grown in southwestern Asia. - 10 grams of protein and the main ingredient in Dahl, an Indian dish.

It doesn't matter what diet you're on, the key is moderation and consumption of a good combination of proteins, fat and carbohydrates.