How to Eat More Protein in Your Vegetarian Diet

By eHow Health Editor

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

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Instructions

Difficulty: Easy

Things You’ll Need:

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

Step1

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

Step2

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

Step3

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

Step4

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.

Step5

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

Step6

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

Step7

Eat sea vegetables and spirulina.

Step8

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.

Comments

esmy said

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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

Anonymous said

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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.

Anonymous said

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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!

Anonymous said

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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!

Anonymous said

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on 11/22/2005 Ensure is really useful in getting nutrition. One can of Ensure has about 9g of protein. Whey Protein supplements are pretty good also. Eat eggs, too.

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