A large piece of steak or an omelet with bacon may spring to mind when you think about protein. However, protein isn't just found in animal-based meals. Plants are also rich in protein. So, whether you're thinking of being vegetarian or vegan protein sources, or simply cutting down on meat a few days a week, you can still obtain the nutrients you need. In reality, a diet rich in whole plant foods may help you reduce your risk of numerous chronic conditions while also making you feel better overall.
"You can get enough protein on a vegetarian or vegan diet if you consume enough calories from a variety of nutritious foods," explains registered dietitian Nancy Geib, RD, LDN.
How much protein should you consume?
Protein is the most important component of your body. "It's necessary for the formation of muscles, tendons, and skin tissues, as well as for the production of antibodies to combat infections," Geib explains.
Healthy people should consume 0.36 grams of protein per pound of body weight on a daily basis. For a 150-pound adult, it equates to 54 grams.
But that's only the beginning. You'll need extra if you're pregnant or nursing, or if you're an athlete. "It relies on a variety of things, including your degree of exercise and muscle mass," Geib explains.
It is not required for most individuals to rigorously record or measure how much protein they consume on a daily basis.
"Just make sure you have some with each meal," Geib advises. "I often find vegetarians and vegans who consume a lot of spaghetti or junk food and aren't getting enough fruits and vegetables or eating a well-balanced diet."
If you're consistently weak or tired, or if you become hungry soon after having a meal, it's possible you're not receiving enough. A trained dietician can assist you in making dietary changes to ensure that you're adequately fuelling your body.
Vegetarian and Vegan Protein Sources
This is how various vegetarian and vegan protein sources compare:
Beans: A half cup of any bean type has 6–9 grams of protein, as well as 6–8 grams of fiber to keep you full. Beans may also aid in the reduction of cholesterol and the promotion of good gut flora.
Lentils: Adding a half cup of cooked lentils to soups, curries, tacos, or salads adds roughly 12 grams of protein to your meal, whether they're brown, green, or red. For the greatest bargains, look in the bulk bins at your local supermarket.
Edamame: These gently cooked or steamed soybeans, which are commonly served in their shells, form a delicious snack or appetizer. 18 grams of protein per cup of edamame (not in its shell). What's even better? Whole soy is a complete protein, meaning it contains all of the amino acids your body need but cannot produce on its own.
Tofu: Tofu, which is manufactured from soybeans, is so flexible that it may be substituted for meat or used as a basis for creamy desserts. Per 3.5-ounce serving, you'll receive 8 grams of protein. Look for kinds that are non-GMO or organic, and have minimal ingredient lists.
Tempeh: It is a high-protein, prebiotic, and nutrient-dense food made from fermented soybeans and pressed into a block. It's richer in protein than tofu because it's more compact — a three-ounce portion has 15 to 16 grams. Tempeh is a great complement to sandwiches and salads because of its hard yet chewy texture. Alternatively, crush it to use as a ground beef alternative in dishes.
Grains: You may think of grains as largely carbs, but they also include a significant amount of protein. For example, a half-cup of oats delivers 5 grams of protein to your morning meal. 5 to 6 grams are also added by a quarter cup (uncooked) of barley or quinoa. Teff, millet, amaranth, and other ancient grains are also excellent choices for adding variety to your diet.
Green peas: Peas have a terrible rep, although they're a high-protein food: 8 grams are in one cup of cooked peas.
Nuts: The peanut, while being a legume, has the highest protein of all the regularly eaten nuts (9 grams per quarter-cup serving). With 7 and 6 grams, respectively, almonds and pistachios are close behind. Grab a handful as a snack, or add a spoonful of nut butter to your morning cereals to boost protein and satisfying fats.
Seeds: Seeds, like nuts, are high in protein and unsaturated fats. Sunflower seeds, which provide 8 grams of protein per ounce, or pumpkin seeds, which have 7 grams per ounce, are good snacks. Hemp seeds, which contain roughly 10 grams per ounce, may also be sprinkled over your daily porridge or toast.
Plant-based beverages: Soy milk and pea milk, for example, provide almost as much protein as cow's milk. Look for kinds that are unsweetened or mildly sweetened.
Nutritional yeast: It is an excellent source of protein and B vitamins, and it's the hidden ingredient in many vegan "cheese" recipes. Two grams of protein are added to your meal by sprinkling one spoonful on top.
Vegetables: They're not the most plentiful sources of protein, but if you consume a diet high in vegetables, you'll receive enough protein. A cup of cooked Brussels sprouts, for example, provides 4 grams of protein to your diet. 5 grams is a cup of delicious yellow corn. Low-calorie leafy greens including spinach, watercress, and bok choy offer a high protein value per calorie.
Meat substitutes: Faux meat products may help meat eaters adapt to a plant-based diet, but they aren't always healthful. Choose dishes with few ingredients, plenty of protein, and a moderate quantity of saturated fat and salt.
If you're a vegetarian who isn't vegan, consider adding these additional protein sources to your diet:
Eggs or egg whites: Eggs are a low-cost, high-nutrient protein source. Each egg has 6 to 8 grams of protein. You'll save calories by using egg whites, but you'll lose out on the vitamin D, omega-3 fatty acids, and B vitamins found in the yolk.
Dairy products: Products such as milk, cheese, and yogurt are high in protein and calcium. Choose cottage cheese or plain Greek yogurt to get the greatest protein bang for your dollars. Both are high in protein, with at least 13 grams per serving, and may be dressed up with fruit, nuts, or granola for a substantial breakfast or snack.
Vegetarians and vegans should also consider the following dietary factors.
Aside from protein, there are a few additional nutrients you'll want to be sure you're receiving enough of if you're following a vegetarian or vegan diet. Consult your doctor or a nutritionist to ensure that your diet contains sufficient levels of:
- Vitamin B12
- Calcium
- Zinc and iron
- Vitamin D
- Omega-3 fatty acids
If you want a meat-free diet, be assured that you can receive the nutrients your body requires with little forethought and dedication.
