What Do Vegetarians Eat For Protein

What Are The Benefits Of A Vegetarian Diet

What I eat in a day – 120g of plant protein! #veganrecipes #shorts

There are many reasons someone chooses a vegetarian diet, says Glick. People do it for the health benefits, environmental benefits or animal activism.

Vegetarian diets can lower your risk of cardiovascular disease, promote a healthy weight through an emphasis on fruits and veggies and improve diabetes management. Diets higher in plant-based foods and lower in animal products have also led to improved brain function and .

Opting for plant-based foods may also be better for the environment. As Glick explains, the production of animal products takes more fuel, contributing to climate change more than non-animal products. Some people also choose vegetarian diets to protect animals and animal welfare.

Protein Per Egg: 6 Grams

With 6 grams of protein a pop, eggs are an ideal food for vegetarians and omnivores alike who want to stay swimsuit-ready all year round. Their protein fuels your muscles, boosts metabolism and keeps hunger under control, aiding weight loss. Eggs are also one of the most nutrient-filled vegetarian protein sources around. “Eggs contain a host of health-promoting and flat-belly nutrients including choline, a major fat-burning nutrient that also plays an important role in brain health,” says Consalvo.

Eat This! Eggs can anchor a breakfast, slide into a sandwich at lunch, beef up a dinnertime salad, or even serve as a protein-filled snack on their own.

How Do Vegetarians Get Their Protein

Meat and fish are usually the first things that spring to mind when most people think about protein but there are plenty of vegetarian proteins too! We vegetarians are well versed in how to cook lentils, beans, chickpeas, tofu, cheese, and all sorts of other vegetarian proteins not to mention fake meat products, which are also super high in protein.

And, in fact, even foods that we wouldnt necessarily describe as a protein can still contain protein in smaller amounts. So even if you dont have a specific protein element in every single meal you eat, as long as you eat a balanced diet, all of these smaller amounts of protein will add up.

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How Do Vegan Bodybuilders And Athletes Get Enough Protein

Looking at protein in foods is one thing, but translating that to a meal plan that you can actually follow is another. Obviously, try to focus on making meals with the best vegan protein sources for athletes.

I mentioned Nimai Delgado before. Hes a vegan IFBB professional bodybuilder who I believe has been vegetarian from birth .

He has some videos on YouTube about his training and diet. Heres one where he goes over what he eats in a typical day:

If you dont have time to watch that, heres a summary:

Meal 1

The 18 Best Protein Sources For Vegans And Vegetarians

Top Vegetarian Protein Sources

Alina Petre, MS, RD Rachael Link, MS, RDKim Chin, RD

A common concern about vegetarian and vegan diets is that they may lack sufficient protein.

However, many experts agree that a well-planned meatless diet can provide all the nutrients you need, including protein .

That said, certain plant foods contain significantly more protein than others, and new and older studies alike suggest that higher protein diets can promote muscle strength, feelings of fullness, and weight loss (

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Gluten Intolerance And Wheat Allergy

Gluten is the name for the mixture of gliadin and glutenin proteins found in grains like wheat, spelt, barley, and rye.

It can cause problems for people who are intolerant to gluten, such as people with celiac disease or non-celiac gluten sensitivity .

For people with celiac disease, gluten will trigger an autoimmune reaction, which causes inflammation in the small intestine. This serious condition can only be treated with a lifelong gluten-free diet.

Left untreated, celiac disease can cause nutrient deficiencies including iron, calcium, vitamin B12, and folate. Its also been linked to an increased risk of developing bowel cancer, schizophrenia, and epilepsy (

33 ).

Therefore, some spelt products, including sourdough bread, have been labeled as safe by the Monash Low-FODMAP system, a well-regarded resource for people trying to follow a low-FODMAP diet.

Here are some tips for including spelt in your diet if you have IBS:

  • Read the label. Make sure the ingredients list on the label says 100% spelt flour or spelt bread.
  • Choose sourdough. Pick a sourdough bread to eat.
  • Limit serving size. Do not eat more than 3 slices per sitting.


Spelt contains FODMAPs, which can cause problems for people with IBS. Fermenting spelt to make sourdough bread can lower the amount of FODMAPs present, making it more suitable for people trying to manage IBS symptoms.

Protein Per Oz: 6 Grams

Think of almonds as a natural weight-loss pill. A study of overweight and obese adults found that combined with a calorie-restricted diet, consuming a little more than a quarter-cup of the nuts can decrease weight more effectively than a snack of complex carbohydrates and safflower oilafter just two weeks!

Eat This! Eat your daily serving before you hit the gym. Because they’re rich in the amino acid L-arginine, almonds can help you burn more fat and carbs during workouts, according to a study printed in The Journal of the International Society of Sports Nutrition.

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How Much Protein Do You Need A Day

Everyones daily protein requirement varies individually and depends on your physical activity, age, stress level, and diet.

Your daily protein intake should not be less than 0.8-1.2 g of protein per kilo of bodyweight to meet your basic needs. However, a higher protein intake is recommended for athletes, people with high loads, older people, or those on a diet. Thats why I usually recommend an intake of 1.6-2.2g per kilo of bodyweight.

Its easiest if you try to get 20-30g of protein with every meal. This way, you can be sure that you are covering your needs and consuming the proteins throughout the day.

Unfortunately, the myth persists that high protein intake is harmful to your kidneys but this has not yet been proven in studies. On the other hand, a significantly higher protein intake does not offer you any advantages for recovery or muscle building.

You can also eat less of the other vital macronutrients due to too much protein, which can cause your body to have less energy available. In addition, protein is tough to digest and can cause problems in this area.

Its easiest if you try to get 20-30g of protein with every meal. This way, you can be sure that you are covering your needs and consuming the proteins throughout the day.

Top 10 Vegan Sources Of Protein

VEGAN GAINS: What I eat in a day 2022

Veganism is a diet that avoids all foods from animals. This includes meats, seafood, cheese, milk, and eggs. Some vegans are concerned about getting enough protein and all the essential amino acids.

Several companies have gone into business creating artificial meat products using soy and seitan . This list avoids such foods, sticking instead to natural, whole and healthy foods.

Whole and healthy vegan sources of protein include tofu, beans, lentils, soymilk, green peas, nuts, seeds, whole grains, peanut butter, spinach, sweet corn, and mushrooms. The daily value for protein is set at 50 grams per day. This is a general target meant for most people.

For more vegan sources of protein see our lists of beans, grains, nuts, vegetables, and fruits high in protein.

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Protein For Vegetarian And Vegan Athletes

Can you be a vegetarian or vegan athlete and meet your protein needs? It is an outdated myth that it is difficult to meet protein requirements from plant sources. Choosing your individual approach to eating needs to fit your lifestyle, whether thats for your individual health needs or other personal reasons.

Additionally, your eating preferences do not need to be labeled. Everything in moderation, right?

Letâs explore this more in detail below and dispel some myths regarding vegan and vegetarian diets.

And if you like what you learn within this post, we have a course that will teach you even more about plant-based diets! All derived from our CNC Nutrition Course!

Why You Need Protein

Getting enough dietary protein every day is important, because your body does not hold on to protein like fats and carbohydrates. That means you’ll need to eat the required amount each day. A person on the average American diet consumes enough protein, and people on vegan diets are no different.

The amino acids in proteins help your body build and repair muscle, and keep your energy levels up. The Recommended Dietary Allowance of protein is 0.8 grams per kg of body weight. That number increases to 1.2 to 2 grams for people who are more active.

A common misperception about vegan diets is that not enough protein is consumed in diets for people who are vegan, because they only get their protein from plant sources. However, vegan diets are just as rich in protein as animal-based diets. It would take consuming little to no protein for a protein deficiency to occur.

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Vegetarian High Protein Foods

1. Eggs

Eggs are probably the most consumed breakfast food in the world! They are low in calories, high in protein, and high in essential minerals like calcium and iron. One large egg contains 6 g of protein and is only 70 calories.

Were happy to remind you that eggs dont raise cholesterol, so stop throwing away the yolk and just eating the whites. Most of the vitamins and minerals are hidden in the yolk, and you dont want to miss them out!

You can enjoy 1-2 eggs/day, any time of the day, depending on your diet. Check out our delicious egg recipes!

2. Dairy

Dairy products such as cheese, yogurt, and milk are packed with high-quality protein and are high in calcium, vitamins A and B12.

Cheese is widely consumed in many cultures and can fit into many recipes. However, you should be careful about portion size if youre trying to lose weight since cheese is generally high in saturated fat and calories.

Cottage cheese is a great alternative when trying to cut back on calories. It provides between 14 grams of protein and only 2.3 g of fat per ½ cup. So it makes a perfect high protein, low-fat option for your diet.

Yogurt is a great way to add protein and gut-friendly probiotics to your diet. One cup of low-fat plain yogurt contains 12.9 g of protein.

Greek yogurt is delicious to add to smoothies or substitute sour cream. It can also be mixed with fruit and oats for a healthy parfait.

3. Legumes

4. Soy products

5. Seitan

6. Nutritional yeast

7. Spirulina

8. Nuts

9. Seeds

Breads Made From Sprouted Grains

Want to learn more about plant proteins? Join us at the Vegan ...

Whole-grain bread adds even more protein to a vegetarian diet. Remember, carbs arent the enemy. You must simply focus on the grains that arent processed or refined.

Maybe you dont like wheat bread. Thats fine. Try rye, pumpernickel, sourdough, focaccia, and pita. They all have different tastes and can contribute to a delicious vegetarian sandwich. And their grains bring you lots of easily digestible, delicious protein.

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How To Get Protein As A Vegetarian Key Veggie Foods With Protein

Vegetarians can get enough protein each day from beans, pulses and dairy products.

Dairy sources include eggs, cheese, milk, yogurts, fortified soy, oat or rice drinks. Pulse sources are any beans, peas, lentils, and chickpeas.

There are also vegetarian foods which include tofu, mycoprotein and tempeh. Nuts and seeds are tasty and protein-filled too.

All these ingredients can be used in a variety of simple meals, or eaten on their own. Pulses in particular are very cheap and good for you as theyre also packed with fibre and minerals.

Dietary Sources Of Protein And The Essential Amino Acids

The protein content of plant origin foods such as nuts, peas and beans is very high and rivals that of meat and fish. Some vegetarians include eggs and/or dairy products as part of their protein intake. Cheese has similar levels of protein to meat and fish by weight, whilst egg is regarded as the perfect protein food for its ideal balance of amino acids.

Whether dairy products and/or eggs are included in our diet, plant foods provide a major part of protein intake. Pulses, such as quinoa, can form the basis of many types of meals and soya products such as milk, tofu, miso or ready made products like burgers and sausages are probably the most versatile source of protein. Nuts can be incorporated into breakfast and sweet or savoury dishes providing an energy-dense source of protein. QuornTM is a form of myco-protein an edible fungus and is sold in a range of different forms from mince to fillets.

Everyday foods that are normally regarded as carbohydrates such as rice and grains, pasta, breakfast cereals and bread contain significant amounts of protein and can play an important part in your intake. For example, 100g of wholemeal bread contains 9.4g of protein. Potatoes eaten in quantity also provide useful amounts of protein.

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The Digestibility Of Plant Based Proteins

There are 2 aspects of protein quality.

First are the nineessential amino acid profile of a protein source.

Its not a big deal as long as youre eating a variety of foods. Even if one protein source is lacking certain essential amino acids, some other food you eat throughout the day will make up for it .

For example, beans are generally low in methionine, but if you eat some seeds or oats , you get enough of all essential amino acids.

The second aspect is that plant based protein doesnt absorb as well as animal protein.

This is true, many studies have shown this. Its mainly due to antinutrients that inhibit absorption of nutrients.

Its not a huge amount, but it is significant.

So vegans might need a little more protein, but its not something to worry about too much.

For example, a well-known vegan bodybuilder, Nimai Delgado, says he eats about 150-160 grams of protein while weighing 180 lbs .

Plant protein is a bit lower quality than protein from animal sources, but unless youre an elite athlete , its not going to make a significant difference in planning your diet.

/ What’s The Difference Between Vegan And Vegetarian Protein Powder

exploring the BEST VEGAN PANCAKES in london

Protein powders are a funny thing for vegetarians in that they’re basically all suitable for veggies as they’re either based on whey protein – a cow’s milk derivative or vegan sources such as brown rice, hemp, pea or soy.

  • Light olive oil, rapeseed oil or butter for frying


  • Place the oats in a food processor or blender and blitz for 30 seconds. Add the remaining ingredients except the oil or butter and process for another 30 seconds or until you have a smooth batter.
  • Heat a non-stick pan on a medium heat, add a little oil or butter. Drop large spoonfuls of batter into the pan and cook without disturbing until bubbles form and the edges are cooked. Flip the pancakes over with a spatula and cook until the other side is golden brown.
  • Transfer pancakes to a plate or, if you don’t want to serve as you go, preheat your oven to 120°C/fan 100°C/gas mark 1 /2 and stack the pancakes as you cook them, using a strip of greaseproof paper in between each to stop them sticking while you cook the rest of the batter.
  • Serve the pancakes with berries, drizzled with maple syrup or honey.
  • Nutrition per pancake:

    97 calories

    Anita Bean is an award winning nutritionist, best selling author and life long vegetarian. Recipe extracted from Vegetarian Meals in 30 Minutes by Anita Bean. Published by Bloomsbury Sport, £16.99. Available to buy now.

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    Is Getting Enough Protein Possible Without Meat

    A common concern about vegetarianism is getting enough protein. Protein needs depend on metabolism, activity level and more. But generally, most people dont need as much protein as they might think. Our society is pushing for more protein, but thats not always best, says Glick. I had a patient who was eating 180 grams of protein a day thats over triple the amount she actually needed!

    There are many ways to get protein as a vegetarian. While vegetarian protein sources typically have less protein than meat, it adds up throughout the day. These protein sources are also usually better for the heart and cholesterol levels. Vegetarian protein options include:

    • Beans and lentils chickpeas, black beans, kidney beans
    • Soy products tofu, edamame, tempeh, seitan
    • Whole grains quinoa, oatmeal, couscous
    • Nuts and seeds cashews, sunflower seeds, almonds
    • Eggs and dairy cheese, yogurt, milk

    Talk to a registered dietitian if youre concerned about getting the right amount of protein.

    Dairy Or Dairy Alternatives Are Needed For Calcium

    Milk and dairy products, such as cheese and yoghurt, are good sources of protein, calcium and vitamins A and B12.

    This food group includes milk and dairy alternatives, such as fortified unsweetened soya, rice and oat drinks, which also contain calcium.

    To make healthier choices, go for lower fat milk and dairy foods. Also choose lower sugar options.

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    Brilliant Ways To Get Protein As A Vegetarian

    By Michelle

    I’ve not eaten meat for over four years now and it has taken me a while to get into a rhythm of ways to get protein as a vegetarian. But now that I’m into the swing of things, I feel more comfortable answering that inevitable question that all vegetarians get, asking them about ways to get protein as a vegetarian. I think it’s great to have a list of solid sources of protein if youâre not the biggest fan of tofu that you can turn to and use as a spring board for recipes. If youâre interested in becoming a vegetarian or wanting to brush up your own list, then check out these brilliant sources of protein!

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