How to Get Enough Protein if you are a Vegetarian

Whether you are a recent convert, or have always been a vegetarian, consuming enough protein is crucial for a good diet. Here are some ways to get enough protein in your diet if you are a vegetarian.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Soy products
• Greek Yogurt
• Protein shakes

1. Calculate your protein needs by multiplying your weight with 0.4. For example if you weigh 150 pounds, you need 150 x 0.4 = 60 grams of protein a day. If you are very active, and exercise regularly, you need more protein. Your protein needs change to 150 x 0.5 =75 grams of protein.

2. 
    
   Protein powder

   Aim for 20 grams of protein at breakfast by eating a protein enriched cereal with soymilk or low fat milk. You could make a breakfast smoothie some fruit, yogurt, and a protein powder. Whole grain or sprouted breads with nut butters is another delicious option which will meet your protein needs at breakfast.

3. Try to get 20 grams of protein at lunch by including whole grains, and beans in your lunch menu. Make a tortilla roll using a whole grain tortilla, hummus, vegetables, and tofu. On a cold day, try a bowl of lentil soup with toasted whole grain bread.

4. 
    
   Barilla Plus Pasta

   Aim for 20 grams of protein at dinner too. What could be better than a nice bowl of pasta after a tiring day? My family likes the Barilla Plus pasta, which packs a whopping 17 grams of protein in a serving. Combine it with a pesto sauce and some vegetables for a satisfying and healthy dinner.

5. 
    
   Greek Yogurt

   Eat Greek yogurt as a snack to further meet your protein needs. Combine pistachios (or other nuts), cheerios, and fruit for a delicious, trail mix style snack. You could also go the protein bar way, but I find them way too chalky for my taste.

Tips & Warnings

• Try soy burgers
• Try a grain called quinoa, it is a protein powerhouse.
• Don't overdo protein.

Resources

• A nutritionists view about protein in a vegetarian diet.

[lacurcio]

on 5/18/2009 Great tips for getting protein with a vegetarian diet!

[petulantM]

on 1/17/2009 I was wondering if I was getting enough protein as a vegetarian. Step 1 is so helpful-thanks for sharing.

[BHolmes]

on 1/17/2009 Thanks, this was what I was looking for!

[Quickstar]

on 1/2/2009 Sounds good, Cauliflower, broccoli, Collard greens, Tofu and Asparagus are all good sources as well:) Great article I like how you gave serving suggestions on how to eat your protein in cold weather verses warm.5*

[Elander]

on 1/2/2009 Good tips. Greek yogurt is very good.