How Can Vegetarians Get Enough Protein?

I’ve been a vegetarian for many years. To be honest, my eating habits were never based on a resolution to eat “better” or a commitment to reducing my carbon footprint. Basically, I just got tired of meat. The look, the smell, the taste – none of it worked for me anymore.

People who genuinely care about me offer occasional words of warning, mostly about the amount of protein I get each day. “You can’t eat thaaat many black beans in a day, Kate!” they tease me.

And occasionally, I wonder about my daily protein intake, too.

If you’re considering the shift to a meat-free diet, here are some things to consider.

How many grams of protein does a person need each day?

The fast answer is 45-55 grams for most adults. Athletes, pregnant and breastfeeding women, and people with certain health conditions may need more. Plus, as we age, extra protein can help us offset the muscle loss that comes with time and diminished activity. On the flip side, too much protein can cause constipation, bad breath, and dehydration.

What are good sources of protein?

The obvious answer, of course, is meat:

3 oz. cooked chicken breast — 26 grams
3 oz. light meat turkey — 25 grams
3 oz. Atlantic salmon — 22 grams
3 oz. lean ground beef — 21 grams
3 oz. ground pork — 22 grams
3 oz. canned light tuna — 17 grams

Fortunately, vegetarians have plenty of options, too. By combining a variety of lower protein-count foods throughout the day, the numbers can add up surprisingly quickly:

1 cup cooked soybeans — 29 grams
1 cup cooked lentils — 18 grams
¼ cup pumpkin seeds — 9 grams
2 tbsp peanut butter — 7 grams
½ cup cooked black beans — about 8 grams
¼ cup dry steel-cut oats — 5 grams
¼ cup almonds — 7 grams
¼ cup cashews — 5 grams
1 medium white potato — 3 grams
½ cup corn — about 3 grams
½ cup cooked spinach — 3 grams
½ cup cooked broccoli — 2 grams
½ avocado — 2 grams

For vegetarians who eat dairy and eggs, there are even more choices:

½ cup cottage cheese — 14 grams
½ cup Greek yogurt — about 12 grams
1 cup milk — about 8 grams
1 oz. cheese — about 6–10 grams, depending on variety
1 large egg — 6 grams

So, for example, lightly steamed spinach and corn served over seasoned black beans, then topped with ripe avocado and grated cheese, can add up to substantial protein. Finish it with a half-cup of Greek yogurt and fruit, and you’ve enjoyed a delicious, protein-rich meal!

Is all protein equally nutritious?

Not exactly. Proteins break down into amino acids, which our bodies use to build and maintain muscle and perform many other essential jobs. Our bodies can make many of the amino acids they need, but nine, known as essential amino acids, have to come from food. Foods containing all nine in adequate amounts are often called “complete proteins.”

Fortunately, vegetarians don’t have to carefully combine particular foods at every meal. Eating a varied diet throughout the day can provide the amino acids the body needs.

What about protein shakes, sodas and bars?

Why not include them? They can be convenient after a workout, as a quick snack or when a regular meal isn’t practical. Just remember that protein products vary considerably in protein, sugar, calories and other nutrients, so it pays to read the label.

So, what’s the takeaway on protein?

In our rush to eat well, it can be easy to get obsessed. Food should provide two benefits. Of course it should be wholesome fuel to keep our bodies going. But it also should make our hearts joyful.

Knowing about protein is important. It pays to be aware of what your diet is actually contributing to your well-being. But just as important is taking delight in your food. We are far beyond eating just to stay alive. You should relish what you eat.

And if you dare, taste-test an array of new protein-rich vegetarian options. Who knows? I might soon meet you in the fresh produce aisle.

Kate Vozoff is CEO of Amazing-Solutions, a Lamaze-certified childbirth educator, and a writer with a special interest in natural health and self-care.

Sources

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3. Is Protein Soda or a Protein Shake Better for Muscle Growth? Verywell Health.
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