How To Get Protein As A Vegetarian – my experience of getting enough protein while following a meat free diet for a few months.
How To Get Protein As A Vegetarian
I’ve been vegetarian for 3 months now and the number one question I get from people when I tell them about my diet change is – “but how do you get protein without meat”?
So, I thought I’d write a post to share my answers. Whether you’re curious about how to get protein as a vegetarian because you’re looking to start a meat free diet, you’re already vegetarian and looking for inspiration or you’re just curious about meat free diets in general. This post will give you loads of ideas for meat free protein options.
Please note – this is my personal experience with including protein in my diet and is not health advice. Please speak with a dietitian, nutritionist or qualified health practitioner to make sure you’re getting enough protein and other nutrients when following any sort of meat free diet.
What Does Vegetarian Mean To Me?
There seem to be varying opinions on what being vegetarian actually means. To me, it means not consuming any meat, chicken, fish, pork or any other types of animals. (Your definition may be different to mine and I totally respect that.)
With that said, I do consume eggs, dairy and honey though. Some vegetarians avoid one or more of those and vegans avoid all 3 food items.
Vegetarian Protein Sources
So, with that in mind, now I’ll share my go to sources of protein which make up the bulk of my diet.
As you’ll see, I try and include a couple of protein rich foods at every meal, with snacks and dessert too. That way, my protein intake is spread through the day evenly.
These are not all the protein sources – just the ones I’ve enjoyed over the past few months.
Eggs
Starting with the obvious – eggs are an excellent, complete vegetarian source of protein. As eggs are still in my diet they form an important part of my daily protein intake.
I enjoy eggs for breakfast most days and don’t seem to get sick of them! (Here’s a week of vegetarian breakfast ideas.)
Dairy
Another nourishing source of protein, and other essential nutrients, is dairy. You could enjoy cows, goats or other types of dairy available to you.
I cook with butter, include cheese and milk in plenty of dishes and enjoy yoghurt regularly for breakfast, like in the above pictured berry breakfast parfait for breakfast, a dessert or as a snack.
Beans & Legumes
I’ll often enjoy baked beans with a breakfast fry up or on toast as a snack or even lunch/dinner. I also enjoy snacking on edamame beans or included in a salad like the above pictured one with goats cheese, beetroot and spinach.
I’ve also included chickpeas, lentils and other protein rich beans & legumes in my meals. (Like in this Mediterranean chickpea salad.)
Meat Substitutes
Nowadays, there are lots of clever, and tasty, meat substitutes available at supermarkets and from restaurants.
You’ll find that meat substitutes such as vegetarian burgers and sausages will include soy, pea and other protein sources. I often enjoy them as I did in my meat eating days – sausages with eggs for breakfast or burgers in a brioche or lettuce bun.
Nutritional Yeast
Nutritional Yeast is rich in Vitamin B12, protein and a whole range of nourishing nutrients. (Where to find nutritional yeast.) The flavour of nutritional yeast has definitely grown on me and I often sprinkle a tablespoon or so over eggs and veggies for breakfast.
I also include nutritional yeast in my homemade vegan pesto. (Get the recipe here.)
Nuts & Seeds
I try and have a handful of nuts a day and include chia seeds in chia puddings, smoothies and when I have yoghurt. Peanut butter is another go to, easily accessible vegetarian protein source.
You can enjoy nuts as a snack, sprinkled over a salad or in sweet treats like no bake peanut butter cookies. (Get the recipe.)
Those nut butter packets (like these) are also handy to keep on hand for snacks.
Vegetables
There are a number of vegetables which also include a small portion of protein, so I try and include some of these in meals through the day too:
- Peas
- Corn
- Spirulina
- Spinach
- Sweet Potatoes
- Avocado
- Broccoli (like the above vegan broccoli salad)
- Brussels Sprouts
Popcorn
Popcorn makes a wonderfully nutritious snack. You can make your own popcorn (here’s how) or there are loads of brands out there that include the bare minimum ingredients, making it almost as good as home made. (This salted caramel popcorn looks incredible!)
Oats
Oats are an ingredient that I didn’t know contained protein until I started a vegetarian diet.
I’ve been loving oatmeal for breakfast and have shared a couple of oatmeal recipes over the past couple of months. (My favourites are chocolate banana and apple and cinnamon oatmeal.)
Protein Powder
This may seem like an obvious solution, I see it more as a last resort – on some days when I feel like I just haven’t had quite enough protein I’ll supplement with protein powder.
I do prefer to consume the above mentioned foods, but also, sparingly, take advantage of protein powder, when needed.
I’ll make a protein shake or smoothie,(like the above strawberry milkshake) using a vegetarian friendly protein powder. (Like this one.)
So, as you can tell, there are heaps of choices when it comes to how to get protein as a vegetarian. It’s easy to enjoy a varied diet with plenty of meat free protein sources.
Here’s the video where I talk you through my favourite vegetarian protein options. Hit play below or click here to watch on YouTube.
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Disclaimer – this post is meant for informational post only and should not be construed as medical advice. Please consult with your health professional before making any dietary changes.
Disclosure – this post contains affiliate links.
