Hey there, fellow vegetarians! Are you seeking a bit more protein in your diet but don’t know where to start? Fear not! Incorporating high-protein options into your vegetarian lifestyle is easier than you think. Here are some helpful tips and tricks to get you on your way to a protein-packed diet!

Why is Protein Important? 🤔🍴

Protein is an essential nutrient that our bodies use to build and repair tissues. It is also essential for the growth and development of muscles, organs, and bones. As vegetarians, it’s important that we ensure we are getting enough protein in our diets since we may not consume meat sources of protein. The recommended daily intake of protein is around 0.8 grams of protein per kilogram of body weight. So, if you weigh 68 kilograms, you should aim for approximately 55 grams of protein per day.

Illustration of a person lifting weights

Good Protein Sources for Vegetarians 🥦🧀

Thankfully, there are many delicious options that are high in protein for vegetarians. Here are some of our favorite sources:

Legumes 🫑🍲

Legumes such as lentils, chickpeas, and black beans are excellent sources of protein. They are also high in fiber, low in fat, and full of essential vitamins. Try adding them to salads, soups, or making them into burgers!

Close-up of colorful bowl filled with mixed legumes

Tofu and Tempeh 🥢🍱

Tofu and tempeh are made from soybeans and are excellent meat substitutes that are high in protein. They can be used in a variety of dishes such as stir-fries, tacos, or even a tofu scramble for breakfast!

Plate of cooked tofu with vegetables and sauce

Nuts and Seeds 🌰🥜

Nuts and seeds such as almonds, walnuts, pumpkin seeds, and chia seeds are all high in protein. These make for a great snack and can be easily added to smoothies, yogurt bowls, or eaten as a trail mix.

Bowl of mixed nuts and seeds

Dairy and Eggs 🍳🧀

If you include dairy and eggs in your diet, then you have an excellent source of protein. Greek yogurt, cottage cheese, and cheese are all high in protein. Eggs are also a great source of protein and can be used in so many ways such as omelets, frittatas, or boiled eggs for a quick snack.

Close-up of an egg and a glass of yogurt

How to Incorporate High-Protein Options into Your Diet 🍽️👀

Now that you know where to get your protein fix, it’s time to incorporate it into your diet. Here are some tips to help you:

Plan Your Meals Ahead 📆🍲

Take some time at the start of the week to plan your meals and ensure that they are well-balanced and high in protein. Make a grocery list and purchase all the ingredients you need in advance to avoid last-minute decisions.

Experiment with New Recipes 🍴👩‍🍳

Don’t be afraid to try out new recipes that are high in protein. The internet is full of great recipe ideas that you can try and incorporate into your diet. You might even find some new favorite meals!

Choose Protein-Packed Snacks 🍿🥤

Sometimes we feel peckish between meals, so be sure to have some high-protein snacks on hand for when this happens. Some examples of great snacks are hard-boiled eggs, hummus with veggies, or a handful of nuts.

Keep Track of Your Protein Intake 📈🍴

Use a food tracking app such as MyFitnessPal or Eat This Much to keep track of your protein intake. This will help you ensure you are hitting your daily protein goals and make adjustments to your diet if you’re not.

Conclusion 🤝🌟

Incorporating high-protein options into your vegetarian diet isn’t as challenging as you might have thought! With these sources and tips, you can ensure that you are getting the right amount of protein to fuel your fantastic vegetarian lifestyle.

An illustration of a person eating a protein-packed salad