If you’re a vegetarian, I’m sure you’ve googled “best protein diet for vegetarians” at some point – especially if you’re someone who works out regularly. As someone who is trying to reduce the amount of meat I consume, I’ve been wondering about the best way to get enough protein in your diet as a vegetarian. I asked nutritionist and health psychologist Karishma Shah to weigh in.
“Proteins are the building blocks of life,” she says. “Every cell in the human body contains protein. The basic structure of protein is a chain of amino acids and we need it in our diet to help our body repair cells, build muscles and tissues for our bones, skin and hair.”
According to Shah, not getting adequate amounts of protein in our diet can lead to issues like breakdown of tissues and muscle loss. But, too much of it can have adverse effects. “An adult usually needs 0.8 grams of protein per kilogram of their body weight,” she explains. “For example, if the ideal body weight of a female is 68kgs, then she needs to have 54 grams of protein each day.”
Shah believes that many athletes and gym goers think they need to increase their protein intake to manage their body and build more muscles. But, that does not mean that one should be consuming unlimited amounts of protein, as she warns that this can cause long-lasting repercussions.
A nutritionist’s guide to the best sources of protein for vegetarians
Lentils or dahl
Each cup of lentils contains about 18 grams of protein. Lentils can be used in soups or stews, or served with flatbreads and rice. They also contain a good quantity of fibre, which can help maintain healthy gut bacteria.
Legumes
Legumes like kidney beans, black beans and chickpeas are widely to be protein powerhouses. Chickpeas contain about 15g of protein per serving.
Nuts
Having a handful of mixed nuts every day can give you the protein boost your body needs. Nuts such as almonds, pistachios and cashews also contain a good quantity of dietary fibre and vitamin E.
Green peas
A cup full of green peas contains 9g of protein. In addition, they are rich in vitamins A, K and C and also contain numerous minerals and a high quantity of fibre.
Quinoa
A 100g serving of quinoa equals 4.4g of protein, and is also a source of magnesium, iron and zinc. It’s important to note that you’ll find more nutrients and antioxidants in bitter varieties of quinoa than its sweeter counterparts.
Chia seeds
A 100g serving of chia seeds contains around 16.5g of protein and 34.4 grams of fibre. They are also high in omega-3 fatty acids, which help to maintain good heart health.
Tofu
A 100g serving of tofu contains around 17g of protein. Tofu is also rich in essential nutrients like calcium and manganese.
Soy milk
A 100 ml serving of soy milk contains around 4.64 g of protein, and is also rich in essential nutrients like calcium, vitamin D, and vitamin B12.
Oats and oatmeal
A 100g serving of dry oats contains 16.9g of protein.
Tempeh
A 100g serving of tempeh contains approximately 20g of protein and has all nine of the essential amino acids – which can’t be found in many plant-based protein alternatives. Since it is fermented, it is great for the gut and allows for easy digestion.
For some meat-free, protein-rich recipe inspiration, check out these insanely good veggie dishes from chef Anna Jones’s One: Pot, Pan, Planet.