Protein is an essential macronutrient for everyone, but it's especially important for vegetarians and vegans to pay attention to their protein intake. That's because protein is more difficult to consume in adequate quantities from plant-based sources.
In this blog post we’re going to look at vegetarian protein sources, and give you a few tips on how to consume enough protein as a vegetarian…
Protein is involved in a wide range of bodily functions, including building and maintaining muscle mass, repairing tissue damage, and producing enzymes and hormones. It’s a back-up energy source in times of scarcity, so it’s really important for active populations.
For an idea of how much protein you need, based on your circumstances you can see a protein intake guide here. Some people may need more protein, while others may need less. If you're a vegetarian or vegan, it's a good idea to talk to your doctor or a registered dietitian to determine how much protein you need.
Vegetarian Protein Sources
There are many different ways to get protein on a vegetarian diet. Some good sources of protein include:
Cottage cheese
Yogurt
Beans
Lentils
Tofu
Tempeh
Edamame
Quinoa
Nuts
Seeds
Yogurt
Eggs
Milk
These foods are all high in protein and can be easily incorporated into a variety of meals and snacks. For example, you could have a bean burrito for lunch, a tofu stir-fry for dinner, or a bowl of oatmeal with nuts and seeds for breakfast.
You can also supplement with protein powders and BCAA powders if you are struggling to hit your goals. If you are vegan, make sure you are opting for a vegan friendly protein powder. There are plenty of pea proteins on the market to cater for vegans.
For a guide on how much protein you can find in various vegetarian sources per 100g, take a look at this page.
Tips for Getting Enough Protein on a Vegetarian Diet
If you're concerned about getting enough protein on a vegetarian diet, here are a few tips:
Make sure to include protein-rich foods at every meal - a spread of protein throughout the day helps to maximise muscle synthesis.
Choose a variety of protein sources throughout the day - this keeps dietary interest high. You don’t want to be bored eating the same thing all of the time!
Combine protein sources at meals and snacks. For example, you could have a peanut butter and banana sandwich for lunch or a chickpea salad wrap for dinner.
Add protein powder to smoothies, oatmeal, or yogurt. This adds a protein boost without a huge extra calorie burden.
Snack on nuts, seeds, or trail mix. Making your snack high protein reduces the pressure on you to consume more protein throughout the day.
By following these tips, you can easily get enough protein on a vegetarian diet - even if your protein requirements are higher because you are performing regular strength training. Just make sure you keep your protein intake high on your list of priorities - it’s very important nutritionally, and easy to under-consume if you’re a vegetarian.
Here are some additional tips for getting enough protein on a vegetarian diet:
Cook with beans, lentils, tofu, tempeh, edamame, quinoa, nuts, and seeds.
Eat eggs and dairy products daily.
Use a diet tracker app so you know how much protein you’re consuming daily
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