How to Raising Up Your Protein Into Another Level On A Vegetarian Diet

Soybean Milk

Going vegetarian can daunt for many folks, especially if you’re just starting out. Where does one begin? If you’re thinking of starting a vegetarian diet for health or environmental reasons, you'll run into one well-known problem: the challenge of getting enough protein on a diet that restricts meat. No got to worry, though — there are many great meat-free, protein-rich options. you only got to know where to start out.


If you’re on the look for a protein-rich ingredient combo, grains basically do an aminoalkanoic acid high-five with legumes — they need the amino acids that legumes lack and the other way around. Therefore the tried-and-true vegetarian recipe of beans and rice is so popular; the rice complements the amino acids that are found within the beans. Commence the aminoalkanoic acid high five.

Soy may be a legume, but it deserves its own category. Why’s that? Because most vegetarians don’t just eat soybeans, they eat soybean products like tofu and tempeh. the most component is soy in both of those items, but they're all slightly different.

Tofu is perhaps what you’re most conversant in. You'll pip out during a sort of style, but it tastes shockingly plain without being cooked and seasoned, so spice it up.

Tempeh may be a staple of Asian cuisine. it's tons of protein and a “meatier” flavor profile, plus it’s also high in B12 since it’s fermented, a vitamin that will be difficult to urge for vegetarians. Tempeh makes an excellent vegetarian BBQ replacement (speaking from experience here).


Stay with us on this legume lesson; all beans are legumes, but not every legume may be a bean. Legumes are plants that grow their seeds in pods. Enough botany 101 — the important thing to understand is that legumes and beans will get you the protein you would like.

Here’s a health hack: complementary proteins. Proteins are made from amino acids, and every protein source has differing types and amounts of amino acids. you would like to urge the foremost complete amino acids to exchange meat, which is complete in terms of essential amino acids. this is often where grains are available.

Dairy and Eggs

If you aren’t going vegan, most vegetarians are okay with dairy and eggs. Both have a high amount of protein and are complete protein sources. Greek yogurt and pot cheese are staples of the vegetarian diet that are full of protein.

The best thanks to succeeding on a vegetarian diet and confirm you get your protein is to experiment. Keep your meals interesting — try eating a spread of various foods to urge the advantage of mixing amino acids, and you’ll never have a protein problem to talk of.


Nuts are nutritionally dense and an honest source of protein for vegetarians. They pack tons of calories and an honest amount of fat, as well. Plus, they’re easy and attractive snacks, so extra points. Nuts are a convenient and portable source of protein for vegetarians. you'll make your own trail mix or sprinkle some soy over them and toast them yourself within the oven.

Another protein superpower ingredient, seeds are practically bursting with protein and minerals. Pumpkin seeds, chia seeds, and hemp seeds are a number of the simplest sources of proteins for vegetarians. you'll pair nuts and seeds with whole grains to form sure the aminoalkanoic acid profile is complete (remember the high five).


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