Vegetarian stories, recipes and ideas

As a vegetarian, it’s natural to wonder how much protein you need and where to get it from. The good news is that you don’t have to eat meat to get enough protein in your diet.

Recommended Daily Intake

The recommended daily intake of protein varies based on factors such as age, sex, weight, and activity level. Generally speaking, the average adult needs about 0.8 grams of protein per kilogram of body weight per day. For example, a 150 pound or 70 kg person would need around 56 grams of protein per day.

Best Vegetarian Sources

Now that we know how much protein you need, let’s talk about where to get it from. Here are some of the best vegetarian sources:

• Legumes: Beans, lentils, and peas are all high in protein and fiber. Try adding them to your favorite dishes or using them as a substitute for meat.
• Nuts and seeds: Almonds, pumpkin seeds, and chia seeds are all great sources of plant-based protein. You can sprinkle them on salads or use them as a topping for oatmeal or yogurt.
• Whole grains: Brown rice, quinoa, and whole wheat bread are all good sources of protein. Just be sure to choose whole grain options over refined ones.

Combining Sources

One of the biggest myths about vegetarian diets is that you can’t get enough protein. However, when you combine different plant-based sources, it’s easy to get the amount you need. For example:

• Pair legumes with whole grains for a complete protein.
• Add nuts or seeds to your favorite dishes for an extra boost.
• Use tofu or tempeh as a protein-rich substitute for meat.

Other Tips

Here are a few more tips to help you get enough protein on a vegetarian diet:

• Don’t forget about dairy: Milk, yogurt, and cheese can be great sources of protein. Just be sure to choose low-fat options.
• Incorporate protein-rich vegetables: Spinach, broccoli, and kale are all high in protein and fiber.
• Be mindful of your overall calorie intake: While it’s important to get enough protein, you also need to make sure you’re getting enough calories.

Putting It All Together

The key to a successful vegetarian diet is finding a balance that works for you. By combining different plant-based sources and being mindful of your overall nutrition, you can easily get the amount of protein you need. And don’t forget to listen to your body – if you’re feeling sluggish or tired, it may be a sign that you need to adjust your diet.

• Try new foods: Experiment with different grains, legumes, and vegetables to find what you like.
• Keep it simple: Don’t feel like you have to make a big change all at once. Start by incorporating one or two new protein sources into your diet each week.
• Seek support: Talk to friends, family, or a registered dietitian about your goals and challenges. They can offer valuable advice and support along the way.

recipes

Search our recipes for some inspiration. Here’s a great example Black Bean Enchilada Soup