How To Increase Protein Intake For Vegetarians

If you’re eliminating red meat and poultry from your diet, you’ll need to learn how to increase protein intake for vegetarians. People who are opting for a plant-based diet are doing so for personal, health, or even religious reasons.

However, some people are concerned whether a plant-based diet will provide enough nutrients. In this case, there are actually many different nutrient-rich sources to help increase protein intake for vegetarians.

About Vegetarian Protein Sources

As a vegetarian, you will need to get creative with how you consume your protein. Before we explore vegetarian protein sources, it is important to consider the dietary recommendations for how much protein the average adult needs. In general, the average adult should have 0.8 grams of protein per kilo of body weight daily.

Vegetarian Protein Options

Increasing protein intake for vegetarians can be made easy if you know which foods to look out for. Here is a list of some examples.

• Eggs. One large boiled egg contains 6 grams of protein. You can have eggs for breakfast, in an egg or potato salad for lunch, or even as a side dish during dinner.
• Peanut Butter. If you love peanut butter. This one is for you. Two tablespoons of peanut butter contain 8 grams of protein. You can add peanut butter to a smoothie, make a sandwich, or simply eat it from the jar.
• Greek Yogurt. This type of yogurt has 23 grams of protein per cup. Including this protein-rich snack in your daily meal planning can help meet your dietary needs.
• Oats. Not all oats are created the same. Steel-cut oats are the best type of oats because it’s least processed. Oats have many health benefits, including having high fiber and antioxidants. One cup of oats contains about 26 grams of protein.
• Almonds. One handful of almonds has about 6 grams of protein. They also have fiber, calcium, and antioxidants. Plus, you can top almonds on any snack.
• Quinoa. This healthy grain has about 8 grams of protein per cup. It looks similar to rice, and can be added to your salad, a soup, or even as a base dish.
• Green Peas. A serving of these tiny little peas have 8 grams of protein per cup. In addition to being a good source of plant-based protein, peas are also packed with Vitamin C, E, and zinc. This is a food found to boost your immune system.
• Lentils. They have plenty of nutrients, protein, and fiber. A cup of cooked lentils can have up to 18 grams of protein. You can add this legume to your dinner meal plans.

How To Increase Protein Intake For Vegetarians

There is a common concern surrounding protein intake for vegetarians. But you can include many plant-based proteins in your meals. And it only requires a bit of planning on your part to meet your dietary goals.

To maximize your protein intake, try having a variety of high-protein foods throughout the day. Doing so will help you enjoy your vegetarian lifestyle without worrying about whether you are lacking any nutrients.

At Jane’s Cafe, we understand how time-consuming it can be to meal prep for your week. We have simplified this process by healthy dishes and delivering nutritious meals right to your door. Whether you are looking to lose weight, achieve a healthier lifestyle through food, or have tasty vegetarian meals, we’ve got it all.