So you’ve decided to go vegetarian but worried you won’t get enough protein? Not to worry, with some planning you can easily meet your protein needs following a plant-based diet. The key is focusing on foods that pack a protein punch, like beans, lentils, nuts, and seeds. Did you know just one cup of cooked lentils has 18 grams of protein? Not bad for a tiny legume. And a single ounce of almonds has 100 grams of protein.
Combining these powerhouse foods in meals and snacks throughout your day can quickly add up to 100 of grams or more of protein. The best part is, unlike meat, these protein sources come with fiber, healthy fats, and antioxidants. Your vegetarian diet just got a whole lot more nutritious and delicious. Still skeptical you can do it? This article will show you exactly how to get your fill of protein following a vegetarian diet. No supplements needed.
Fuel Your Body With 1st Phorm Vegan Protein
Why 100 Grams of Protein Per Day Matters
Getting enough protein is crucial for your health, especially on a vegetarian diet. Aim for at least 100 grams of protein per day from plant-based sources to meet your needs.
Why 100 grams?
For most people of mature age, 100 grams of protein provides enough of the amino acids your body requires each day to function properly. Any less than that, and you risk becoming deficient in certain amino acids, which can negatively impact your health, mood, and energy levels.
Some of the best vegetarian sources of protein include:
-Legumes like beans, lentils, and peas. A single cup of beans can have up to 16 grams of protein.
-Tofu and tempeh. Three ounces of tofu contains about 10 grams of protein.
-Seitan. Three ounces of seitan has about 30 grams of protein.
-Nut butters. Two tablespoons of peanut butter has 8 grams of protein.
-Nuts and seeds. An ounce of pumpkin seeds has 9 grams of protein.
-Grains like quinoa and oats. A cup of cooked quinoa has 8 grams of protein.
As you can see, with some strategic meal planning it’s easy to reach 100 grams of protein from vegetarian sources. And don’t forget that many plant-based sources also provide fiber, iron and other nutrients, so you’ll be nourishing your body in more ways than one. Focus on healthy, whole foods, mix up your protein sources, and you’ll be well on your way to meeting your daily needs, the vegetarian way.
Plant-Based Proteins: The Powerhouses for Your Diet
Plant-based proteins are essential for getting 100 grams of protein on a vegetarian diet. Legumes like beans, lentils, and chickpeas should be staples in your diet. A single cup of chickpeas has about 15 grams of protein. Lentils have 18 grams per cup, and black beans have 15 grams.
Grains provide protein too. A cup of quinoa has 8 grams. Amaranth has 9 grams per cup. Buckwheat groats or kasha has 6 grams of protein per cup.
Nuts and seeds are protein powerhouses. Just one ounce of pumpkin seeds has 9 grams of protein. The same amount of almonds has 6 grams. Nut butters like peanut butter and almond butter are also great options. Two tablespoons of peanut butter has 8 grams of protein.
Tofu and tempeh are made from soy and contain all nine essential amino acids our bodies need. Half a cup of extra-firm tofu has 20 grams of protein and the same amount of tempeh has 15 grams.
Don’t forget about seitan, which is made from wheat gluten and has a whopping 31 grams of protein per half cup.
As you can see, with some strategic meal planning, getting 100 grams of protein from plant-based sources is absolutely doable. Focus on eating a variety of foods, include a protein source with each meal, and consider having a protein shake as a snack. Before you know it, you’ll be getting all the protein you need from plants!
Meal Prepping Your Way to 100 Gm of Protein
Some of the best sources of vegetarian protein include:
-Tofu (1/2 cup has about 20 grams of protein)
-Lentils (1 cup cooked has 18 grams)
-Seitan (3 ounces has 31 grams)
-Nut butters (2 tablespoons has 8 grams)
-Quinoa (1 cup cooked has 8 grams)
Here are some meal ideas to get you to 100 grams of protein:
Breakfast: Tofu scramble (1 cup of tofu has 20 grams) with veggies and quinoa (8 grams)
Lunch: Lentil soup (1 cup of lentils in the soup has 18 grams) with a nut butter sandwich (8 grams per 2 tbsp)
Snack: Hummus (2 tbsp has 2 grams) and veggies (1 cup has 4 grams) with pita (1 pita has 5 grams)
Dinner: Seitan stir fry (6 ounces of seitan has 31 grams) over quinoa (8 grams)
This combination gets you to 100 grams of protein in a day while staying vegetarian. The key is preparing meals in advance using plant-based protein sources like tofu, lentils, nut butters, and seitan. Keep snacks on hand too for an easy protein boost. Try different recipes to keep things interesting, and be sure each meal has a good balance of protein, carbs and fat to keep you feeling satisfied. With some planning, getting 100 grams of protein on a vegetarian diet is totally doable and delicious!
Supplement as Needed to Reach Your Protein Goals
To reach 100 grams of protein on a vegetarian diet, you may need to supplement your meals with protein powders or bars. It can be challenging to get enough protein from plant-based sources alone.
Adding a scoop or two of protein powder to smoothies, oatmeal, yogurt or juice is an easy way to boost your protein intake. There are many vegan protein powder options made from pea protein, rice protein, hemp protein or a blend. Look for a powder with at least 20 grams of protein per scoop. For example, two scoops of a pea protein powder could provide 40 grams of protein to help you reach your goal.
You can also find ready-to-drink protein shakes and smoothies, though powder will likely be more budget-friendly. Mix up the flavors you choose to avoid getting bored. Some recommended brands for plant-based protein powders include Orgain, Vega, Sunwarrior and Garden of Life.
In a pinch, protein bars can be useful for upping your protein. Look for bars with at least 10 grams of protein and a short, recognizable ingredient list. Some good vegan options include Simply Protein, No Cow and GoMacro bars. Be aware that many protein bars are high in sugar, so compare nutrition labels and choose an option with less than 10 grams of added sugar.
•Add nut butters like peanut butter or almond butter to smoothies for a protein boost. Two tablespoons contains 8 grams of protein.
•Snack on nuts which contain 6-7 grams of protein per ounce.
•Seitan and tempeh contain about 30 and 15 grams of protein per 3 ounce serving respectively. Add seitan strips or crumbles to salads, stir fries and sandwiches.
•Don’t forget about high-protein whole grains like quinoa which has 8 grams of protein per cooked cup.
Supplementing and making smart snack and meal choices can help you achieve 100 grams of protein on a vegetarian diet. Be consistent and patient, and you’ll reach your goal in no time. Let me know if you have any other questions!
100 Gm Protein Diet for Vegetarians
So you want to get 100 grams of protein in your vegetarian diet—but how? Here are some tips to help you reach that goal:
Focus on legumes and grains
Legumes like chickpeas, lentils, and beans pack a protein punch. A cup of cooked lentils has 18 grams of protein. Add them to salads, make veggie burgers, or have a bowl of dal makhani. Grains like quinoa and amaranth also have 8 grams of protein per cup.
Nuts and seeds
Nuts and seeds are perfect snacks that provide protein. Just 1/2 cup of almonds has 20 grams of protein. Enjoy a trail mix, add nuts to yogurt or oatmeal, or spread nut butter on whole-grain bread.
Dairy or non-dairy alternatives
If you consume dairy, Greek yogurt has 20 grams of protein per cup. If not, many non-dairy milks like soy or pea protein milk have 8 grams per cup. Add either to your cereal, oatmeal or smoothies.
Plant-based protein powders
For an easy protein boost, stir a scoop of plant-based protein powder into a smoothie. Many brands offer 20-30 grams of protein per scoop from sources like pea protein, rice protein or hemp protein.
How much do I need?
Most nutrition experts recommend 0.5 to 0.9 grams of protein per pound of body weight per day for most people of mature age. So if you weigh 150 lbs, aim for 75 to 135 grams per day from a variety of whole plant-based foods. Spread your protein intake throughout the day for the best results.
With the right combination of foods, getting 100 grams of protein on a vegetarian diet is absolutely possible. Focus on high-protein plant-based staples at each meal like lentils, nuts, and plant-based milks and you’ll reach that goal in no time. Let me know if you have any other questions!
You’ve got this. Sticking to a 100 gm protein vegetarian diet is absolutely doable if you follow the tips in this article. Focus on eating a variety of plant-based protein sources at each meal, keep nutritious snacks on hand for when hunger strikes, try new recipes to keep things interesting, and track your protein intake for a few days to make sure you’re hitting your target.
Once you get into the groove of crafting meals focused on high-protein ingredients, it will become second nature. A vegetarian diet high in protein provides so many benefits for your health, the planet, and the animals. You should feel great knowing you’re able to get all the protein you need from plants. Keep up the good work!