How to Eat More Protein in Your Vegetarian Diet

There are many ways to meet your protein requirements as a vegetarian; here are just a few.

Difficulty: Easy

Instructions

Things You'll Need:

• Leafy Green Vegetables
• Peanuts
• Pistachios
• Soy Products
• Soybeans
• Sunflower Seeds
• Whole-grain Bread

1. Eat a wide variety of foods. Include vegetables, fruits, whole grains and legumes in your diet.

2. Add soy products. Tofu and tempeh can be added to soups or stir-fries.

3. Use textured vegetable protein. It can be added to soups and other dishes to increase the protein content.

4. Eat imitation meats and cheeses. Veggie versions of hot dogs, burgers, cheese and luncheon meats are readily available, and many brands are high in protein.

5. Add protein powder to shakes or cereal if you feel you're not getting enough.

6. Increase your bean intake. Beans are high in protein, as well as fiber.

7. Eat sea vegetables and spirulina.

8. Snack on nuts and nut butters.

Tips & Warnings

• By eating enough calories and a wide variety of foods, it is easy to consume plenty of protein while adhering to a vegetarian diet.
• If you have any questions or concerns, contact a physician or other health care professional before engaging in any activity related to health and diet. This information is not intended as a substitute for professional medical advice or treatment.

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[KuanShiYin]

on 1/14/2009 So I can keep eating lots of nutella, right?! Seriously, I've been eating a high-protein snack first thing every morning and it is helping to jumpstart my metabolism. This is important if you are trying to shed a little weight.

I hadn't thought of adding textured protein or spirulina -- good ideas.

[esmy]

on 7/20/2008 I personally follow almost this kind of regime for several years now, and I feel much better. I think that meat is very bad for the health, which of course is totally in contrast with what the doctors say, but see I am fine and I can work for many hours a day without any fatigue problem. I work for 16 hours a day easily. I very seldom have to visit a doctor, so I do agree 100% with your theory.I am even vegetalian most of the time, no eggs, no milk, but I do cheat once in a while with cheese for instance.
Your diet is just great! Regards.
Esmy

on 8/8/2006 If you aren't vegan, organic milk and yoghurt can really be an easy way to get protein day to day. Big bowl of organic yogurt and granola hardly takes any preparation at all if you are single, or in a hurry.

on 4/16/2007 Eggs are packed with protein in the whites, and iron in the yolk (as long as they are soft or hard-boiled in the shell - exposure to air decreases the iron in the yolk). They can be prepared in a multitude of ways, and included in many dishes. Organic eggs from free range chickens are the best!

on 11/22/2005 Another great snack is to make extra chicken nuggets (Morning Star Farms makes great ones) or veggie burgers and keep them in the fridge. When you need a quick fix, these foods are great cold and with a little ranch dressing!