How to get enough protein on a vegetarian diet
May 16, 2024
Getting enough protein on a vegetarian diet is entirely achievable with a bit of planning and variety. While many plant-based foods are rich in protein, they sometimes lack one or more essential amino acids. By combining different protein sources, vegetarians can easily meet their daily protein needs for muscle growth, energy, and overall health.
1. Include Protein-Rich Plant Foods
Vegetarian diets have several excellent protein sources:
Legumes: Beans, lentils, chickpeas, and peas are affordable and versatile options. Just one cup of cooked lentils has about 18 grams of protein.
Tofu and Tempeh: Made from soybeans, these are complete proteins, meaning they contain all essential amino acids. They’re also highly versatile and can be marinated, grilled, or added to soups and salads.
Quinoa: Unlike most grains, quinoa is a complete protein and provides around 8 grams of protein per cup. It's an excellent base for salads or a side for any meal.
Nuts and Seeds: Almonds, chia seeds, and pumpkin seeds are protein-packed and make great additions to meals or snacks. Chia seeds, for instance, have about 5 grams of protein per ounce.
2. Add Dairy and Eggs (for Lacto-Ovo Vegetarians)
If you’re a lacto-ovo vegetarian, you have even more protein options:
Greek Yogurt: Greek yogurt has double the protein of regular yogurt, with about 15-20 grams per serving. Add it to smoothies or enjoy it with fresh fruit.
Eggs: Each egg contains roughly 6 grams of high-quality protein and can be enjoyed in various ways, from scrambled to hard-boiled.
Cheese and Cottage Cheese: Both are good sources of protein; cottage cheese has around 14 grams per cup, making it a filling snack or salad topping.
3. Combine Foods for Complete Protein
Some plant-based proteins lack one or more essential amino acids, but combining foods can create complete proteins:
Rice and Beans: When eaten together, they provide a full profile of amino acids.
Whole Wheat Bread and Peanut Butter: This classic combo is satisfying and nutrient-dense, containing a complete amino acid profile.
Hummus and Whole-Grain Pita: Chickpeas and whole grains make a tasty, complete-protein pairing.
4. Use Protein Supplements if Needed
Vegetarian protein powders, such as pea protein, brown rice protein, or hemp protein, can help you meet protein needs, especially if you’re active. Adding a scoop to your smoothie or oatmeal can provide an extra 15-20 grams of protein.
5. Track Your Intake
To ensure you're meeting your protein goals, consider using a nutrition tracker. Aim for around 0.8 grams of protein per kilogram of body weight, or more if you’re very active. Keeping track of your intake can help you stay on target and make adjustments if needed.
A balanced vegetarian diet packed with diverse protein sources can meet all your nutritional needs, supporting muscle growth, energy, and overall wellness. By mixing and matching foods, you’ll easily hit your protein goals while enjoying a variety of delicious meals.