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How to Get More Protein for Vegetarians

Quinoa is an excellent protein for vegetarian diet

Today’s guest post from Helen Bradford offers excellent options for getting enough protein for vegetarians. Helen’s writing is informative and easy to understand, making this a useful guide on protein for vegetarian diet that deserves the spotlight. Take it away, Helen!

Even though getting adequate amounts of protein when following a certain diet, whether it be vegetarian, vegan or gluten-free, may seem a bit difficult and tricky, it actually isn’t. It is very important to consume protein with your diet because it fuels your body and gives you energy. Follow these tips to learn how to get enough protein as vegetarians. Get the right amount for your unique body.

Calculate How Much Protein You Need

First things first – you shouldn’t obsess about protein intake because chances are that you probably need less protein than you think. A moderately active person needs approximately 0.37 grams of protein per pound of body weight. For example, if you weigh 125 pounds you need only 46 grams of protein daily!

Why is it Important to Include Protein?

Proteins in the body break down into amino acids that help cell growth and repair. As you already know, animal products, meat, eggs, and dairy are good sources of protein.

But they can also be high in saturated fats and full of bad cholesterol. If you are following a strict diet, know that you don’t need to eat meat or other animal products to get the right amount of protein for your body.

Thankfully, if you’re too busy to shop this week or not sure what to pick then you can use healthy food delivery services. For example, ActivEats conveniently delivers gluten-free meals.

As for the next time you’re at the grocery store, here are some protein-packed suggestions to add to your shopping basket.

Best Sources of Protein for Vegetarians

There are numerous sources of protein that you can mix every day to ensure your body gets the right amount of protein necessary.

For example, a cup of boiled lentils provides 18 grams of protein and combined with other nuts and seeds, legumes, whole grains, etc. you can make sure that your daily intake of protein is right for your body.

1. Whole Grains

The best protein sources – if you avoid eating wheat, rye or barley – are by far quinoa and amaranth that give you about 8 to 9 grams of protein per cup (it refers to cooked grain). The best part about quinoa is its amazingly versatility. Experiment with it in many recipes and always get a different flavor.

Also, traditional oatmeal contains 11 grams of protein per cup so it is a great choice for an afternoon snack or a healthy breakfast. You can pick up about 5 grams of protein from a cup of brown rice – well, rice isn’t a particularly rich in protein. But the best thing to do is to fill your plate with grains that give you sufficient protein for your body weight on a daily basis. Bonus: Whole grains can help with weight loss too!

2. Nuts and Seeds

They represent a great source of protein especially because you can add them to your meals or eat as a snack. For example, half a cup of pecans provides you with 5 grams of protein! Choose your favorite nuts as an afternoon snack while adding seeds to your three courses. Pumpkin seeds are a great snack, for example. They have 5 grams of protein, while pistachios contain 6 grams. And don’t even get us started on walnuts, which pack 4 grams of protein in just a 1/4 cup (that’s about 7 whole walnuts).

Pick the nuts and seeds you like for protein for vegetarians, and voila!

You can even add flaxseed to your meals and still keep the flavors just the way you like them. Also, an easy way to add more protein is to introduce chia seeds to your meals. They provide 4.7 grams of protein per ounce and enough fiber for your body without any calories. You can sprinkle them over salads if you like the crispy taste, stir them into yogurt or oatmeal, blend into smoothies, add to a protein shake or even soak into liquids until they plump up forming a creamy pudding-like treat.

3. Legumes for Protein for Vegetarians

Great protein sources of your vegan and vegetarian diet are obviously bean-based dishes. A cup of kidney beans gives about 16 grams of protein. Thus, it’s a perfect legume to cook in order to ensure your daily intake of protein. One cup of green peas contains about 8 grams of protein (about the same as a cup of milk) and if you’re not a big fan of peas you can try one of many ways to prepare them. Try blending them into pesto if you don’t want them as a side dish or make mashed peas (just like the good old mashed potatoes.

Chickpeas, also known as garbanzo beans, can be combined in many recipes – you can put them into salads, fry them for a crunchy snack or puree them into a hummus. A half a cup of garbanzo beans contains 7.3 grams of protein while providing your body with enough fiber! You can make great, tasty meals and play with flavors.

Final Words on Protein for Vegetarians

Consult with a nutritionist or a dietitian to calculate the perfect amount of protein for your body weight. And remember – experiment with recipes to avoid getting bored with certain meals!

Nutrition, veggie style, is Helen's guest post topic
Meet Helen Bradford writes about health and nutrition, including how to get more protein as a vegetarian.

About Helen Bradford

Helen Bradford is a journalism student who always seeks new ideas to write about. She enjoys blogging about beauty, health and style trends for women. When she’s not writing, she spends her spare time being active through fitness and traveling.

19 thoughts on “How to Get More Protein for Vegetarians”

  1. Thanks Helen and Christy for this informative post. I know quite a few who are newbie vegans and can’t understand what they need to eat to compensate for getting in enough protein. :)

  2. Hi Helen and Christy…

    Though not vegetarian I do supplement my diet with protein in the form of Whey drinks by adding them to mid day smoothies. Great tips and ideas, thank you for posting.


  3. I find this information so helpful. Straightforward and succinct. I never thought of oatmeal as protein – going to add it to my breakfast ideas (not a breakfast fan – maybe lunch?). And I’ve recently found the joy of chickpeas.

  4. When I was a vegetarian I used to make a big pot of what I called my protein stew. It included pinto beans, brown rice, and portobello mushrooms for the protein and potatoes for the carbs. Then I would add tomatoes, garlic, and anything else I felt like and cook it in tomato sauce. I could make a pot that would give me a meal a day for a week.

  5. I was just wondering to myself how to get enough protein in a vegetarian diet, thanks for posting this it was very informative! I’ll be trying new foods to get more protein. You reminded me that I have chickpeas in my cupboard and that baking them as a snack sounds good :)

  6. Great article! I’ve been a veggie most of my life. I know from experience that we can get enough protein on a vegetarian diet.

  7. The was an amazing read! Helen you are awesome! I never really thought about the amount of protein my body specifically needs. I have just been trying to add more and more protein not even focusing on the amount! Thanks for bringing that to light! 😇

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