How to Get Protein On a Vegetarian Diet

How to Get Protein On a Vegetarian Diet

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How to Get Protein On a Vegetarian Diet – The biggest question, and oddly enough the biggest misconception, of vegetarian dieting relates to the idea of protein. The first question many vegetarians receive is how they get their daily protein. The biggest misconception is that vegetarians lack protein and the diet is, therefore, unhealthy. Though there are some vegetarians who are new to the lifestyle that may be deficient in protein, the vast majority of vegetarians are not. Here are a few of the sources for protein that you may not have thought about.

How to Get Protein On a Vegetarian Diet
How to Get Protein On a Vegetarian Diet


Soy has 10 grams of protein per serving, making it one of the higher protein enriched foods for vegetarians. Soy can be found in a variety of options including milk and tofu. Tofu is the more commonly seen form of soy in the vegetarian diet. It can be used as a meat substitute, in creams and soups, or as an additive in salads in the form of a cheese like crumble. The key to soy based products and tofu particularly is they take on the flavorings around them. This means if you want to use a marinade, the tofu will take on that flavor easily.

High protein vegetarian diet for weight loss


Quron is something that you may or may not find easily at your local stores vegetarian section. Even when you see it, you may not know what it is exactly, especially if you are new to the vegetarian diet. Quron is a mycoprotein developed in labs. It is primarily used as a meat substitute and can be found in things like vegetarian hamburger or vegetarian sausage crumbles. There are two reasons this food is popular. The first is due to the meat substitution it creates and the second is the 13 grams of protein it packs in each serving.


Setan is a food that was first created as a protein substitute for Buddhist monks. This food is made primarily from gluten which is not suitable for people with celiac disease. However, if you are free from this illness, then setan may be the ideal vegetarian go to protein. It far exceeds soy in grams of protein by serving by offering a full 21 grams. It can be used as a meat substitute in most meat based dishes.

You can incorporate all of these sources or just a few to get the right amount of protein you need for a day. Keep in mind, the average amount of protein a male needs in a day is 56 grams. A female needs slightly less than that at 46 grams.

High protein vegetarian diet plan

How to Go From a Vegetarian to Vegan Diet

If you have been on a vegetarian diet for a while, the next step up might be to go to a vegan diet. A vegan diet is one where you consume only plant-based foods, not including anything that comes from an animal, whether it is dairy, eggs, or even honey. Take a look at some of these tips for making the transition to a vegan diet. How to Get Protein On a Vegetarian Diet.

Learn More: Healthy Convenience Vegan Food

Switch to a Full Vegetarian Diet First

Gradually moving from a meatless diet to a vegan diet takes time. You might not be someone who can do it overnight, so don’t worry about taking small steps. For example, if you currently are a lacto-ovo vegetarian, you still eat eggs and dairy. You can start by first removing the dairy and cheese products, which makes you an ovo vegetarian. Once you are used to that, you can then stop having your eggs. You will then begin removing other animal products, such as honey, since bees work for it and it is not considered vegan-friendly. These small changes make it a lot easier to make the switch.

Find Vegan Substitutions

While you may eventually follow a plant-based diet with mostly fresh and whole foods, it is not easy to do right from the start. An easy way to make the transition is to find vegan substitutions for the dairy and eggs you no longer consume. There are vegan versions of just about everything, from flax eggs to vegan cheese and mayonnaise. Milk is easy since there are lots of options, like soy milk, almond milk, and rice milk. You can also try coconut milk.

Grab Some Interesting Recipes

One of the challenges with a vegan lifestyle is that you feel like all you will be eating is plants that are bland and boring for every meal. This is completely not true, as there is a lot you can do with all plant-based food. Start collecting recipes online, in vegan magazines, and with vegan cookbooks. You will actually find tons of great ideas that will inspire you, encourage you to cook more, and make it a lot easier to stick to a vegan lifestyle. Go for the more interesting and exotic ones, especially when ingredients you have never heard of are used, such as jack fruit.