How to Get Enough Protein in a Vegetarian Diet

Dark green veggies can be a rich source of protein.

One of the most common questions that vegetarians and vegans are asked is about the source of their daily protein. Because conventional meals typically center on animal-based protein and plant-based sides, it is no surprise why a lack of protein would be a concern. Truthfully, not only is it easy to get adequate protein from a plant-based diet, typical omnivorous diets consume far more protein than is actually needed. A variety of foods are available to accommodate a vegetarian diet.

Instructions

1. Incorporate dark, leafy greens into your diet. Not only are these rich in fiber, iron and other nutrients, they pack a lot of protein for a fraction of the calories of other animal-based protein sources.

2. Look to soy and gluten-based proteins. For example, tofu and tempeh are often used in vegetarian and vegan recipes because they offer a hearty texture that can be used in many of the same ways animal-based proteins are used. Seitan, which is a gluten-based product, has a meat-like texture and is packed with healthy proteins. However, it is not recommended for a wheat-free diet.

3. Eat eggs for easy protein. Eggs are regularly consumed in a vegetarian diet, but they are not an option for a vegan diet which eschews all animal products.

4. Add beans and legumes to your daily meals. For example, pour chickpeas or great northern beans over a salad. Make veggie patties from lentils or black beans. Eat soups and chillis with kidney beans.

5. Add beans and legumes to your daily meals. For example, pour chickpeas or great northern beans over a salad. Make veggie patties from lentils or black beans. Eat soups and chilies with kidney beans.

6. Consume nuts and nut butters throughout the day. Peanuts, walnuts, cashews, almonds, pistachios and macadamia nuts are all excellent sources of protein. Eat a few raw nuts as a protein-packed snack for an energy boost.

7. Incorporate whole grains like quinoa, couscous, barley, pasta and rice to your diet. These are a sources of healthy fiber as well as protein.

References

• Savvy Vegetarian: Vegetarian Protein - Myth and Facts
• The Vegetarian Resource Group; Protein in the Vegan Diet; Reed Mangels, PhD
• Happy Cow: Sources of Vegetarian Protein