10 Ways to Increase Protein Intake on a Vegetarian/Plant-Based Diet.
Protein is an essential nutrient that you need every day. Many folks incorrectly believe it’s hard to get enough on a vegetarian or plant-based diet. But that’s simply not true.
There are many ways to increase protein intake on a vegetarian or plant-based diet. Of course, you need to make sure you are getting your daily protein requirement if you’re new to this type of diet, but that’s as simple as knowing the different options you have available. In fact, it’s not difficult at all to have a protein-rich diet with so many fantastic and versatile options available to you.
From protein-fortified health supplements to easy-to-incorporate ingredients that will match any culinary palate, we’ve got you covered. We’ll explore 10 ways to increase your protein intake without meat.
- Soy
Soy is one of the most common “complete proteins” and contains all eight essential amino acids. Different popular soy products include tofu, tempeh, edamame beans, soy milk, soy yogurt and various veggie meat substitutes. Incorporating soy into your daily meals or snacks is super easy. For example, you can throw some tofu into a stir-fry, sauté up some tempeh to pair with a salad, enjoy some soymilk with your breakfast cereal or add a handful of edamame pods to your green smoothie.
- Seitan
Seitan is also known as “wheat meat” because it’s made from wheat gluten, which sounds strange but tastes fantastic. If you’re vegan or vegetarian and miss eating meat at times, seitan can be a great stand-in for beef, chicken or pork. It’s a versatile, protein-rich ingredient used in many recipes, from stir-fries to savory stews.
- Nutritional Yeast
Nutritional yeast is a magical ingredient because it not only adds flavor and cheesy richness to any dish, but it also has an impressive nine grams of protein per ounce. You can add nutritional yeast to soups, pasta, stews or even just use it as a spread for sandwiches. It has a mild cheesy flavor that is very versatile and makes an excellent substitute for parmesan cheese.
- Hemp Seeds
Hemp seeds are one of the only vegan sources of complete protein with all 20 amino acids. In addition to being high in protein, they’re also packed with vitamin E, magnesium and zinc. They can be eaten on their own as a snack or sprinkled on salads or yogurts. You can even make them into vegan cheeses or butter. Some folks also like blending them into their daily smoothies. Since they’re so soft, the majority of blenders have no problems pulverizing them into a paste that helps thicken up otherwise runny smoothies.
- Chia Seeds
Chia seeds are one the best sources of omega-3s, specifically alpha-linolenic acid (ALA), essential for cardiovascular and brain health. They make a creamy, pudding-like texture when mixed with liquid and can be added to smoothies or used as egg substitutes in vegan baking. (For that, 1 tablespoon ground chia seeds + 3 tablespoons hot liquid = 1 egg.) They’re also high in fiber and, most importantly, high in protein, making them an excellent energy booster and weight management tool.
- Fortified Protein Supplements
Plant-based protein powder and other related supplements are excellent. Even omnivores are turning to them because of the diverse, easily digested protein sources they use. They are made using rice, pea, hemp and other vegan protein sources, which make them both tasty and easy to digest. Beyond powders, these supplements come in many different forms, including bars, shakes and more, so there’s something for everyone. There are also healthy supplement stacks that combine protein needs with other nutritional requirements to help maintain optimal health, so you might want to check into those.
- Spirulina
Spirulina is a blue-green algae that is especially high in protein. It’s loaded with other nutrients as well, including B vitamins, iron and antioxidants, which are so crucial for cellular health. It’s so potent that NASA actually uses it as a supplement for their astronauts on space missions. Spirulina has a distinctive flavor, so it’s not something you’d want to eat by itself, but it can be great as an addition to smoothies or juices.
- Quinoa
Quinoa is the only grain that contains all nine essential amino acids, making it a complete source of protein. (Yes, we know it’s technically a seed. But most people use it as a grain, so we’re calling it one here.) Quinoa is also loaded with iron for healthy blood cells and zinc to support your immune system. Finally, quinoa is easy to digest and high in fiber. Sounds great, right? It’s an excellent rice substitute, making it a perfect addition to any meal (breakfast, lunch and dinner). It’s simple to prepare and incorporate into meals in a variety of different ways. You can boil it like rice and then use it in various meals, including as a side dish, add it to salads and soups and even toss it in a smoothie if you have some leftovers.
- Lentils
Lentils are one of the most versatile, protein-packed ingredients out there. They’re capable of being incorporated into any type of cuisine from Indian to Mexican and everything in between. Lentils can be added to soups or stews and used as meat substitutes for tacos, burgers and more. There are a large variety of lentils, including red, brown and green. On their own, their flavor is relatively neutral. Still, they absorb spices and seasonings well, meaning that you can turn them into whatever type of cuisine your heart desires.
- Peas
Last, but not least, is the good old standby of peas. Peas are, of course, packed with protein and contain hefty helpings of fiber, vitamin A and potassium, which contribute to healthy blood pressure levels. They’re also full of omega-3 fatty acids, which are necessary for cardiovascular health. As a result, peas make a great addition to salads, soups or as a side dish alongside any meal.
‘Where Do You Get Your Protein from?’
Finally, a solution! A favorite and often tiresome question asked by folks who just don’t understand vegetarian and plant-based diets, “Where do you get your protein from?” can get a little annoying at times. Now, instead of going through the trouble of answering these folks, you can simply send them this article.
Do you have more favorite non-meat protein sources? Let us know in the comments below what they are and why you love them.
