5 High-Protein Foods for a Vegetarian Diet

When you decide to become a vegetarian, it is important that you know what deficiencies you are at risk for and plan for them. The biggest worry many have about becoming vegetarian is a lack of protein.

Protein is so important in your diet! So here is a quick rundown about this awesome macronutrient:

What does it cost you calorie-wise?

Protein has 4 calories per gram (the same as carbohydrates).

Why do you need it?

Protein is made of many amino acids, there are 20 total. These are the building blocks for the structures of various cells, tissues, and organs. Nine of these are called essential because your body cannot make them and must get them from your food. Protein also plays a role in the immune system and production of hormones.

What if I don’t get enough?

Low Protein intake leads to the breakdown of muscle mass, this leads to unintended weight loss (of healthy muscle tissue), fatigue, low sex drive, depression, anxiety, and anemia.

So why do we worry about not getting enough protein when vegetarian?

You want to aim to get all 20 amino acids, especially those that are essential (as I mentioned above). The only foods that contain all 20 amino acids are meat, hence our concern for our non-meat eating friends. The goal for vegetarians is meet all your amino acid needs through a combination of protein foods.

 

5 High-Protein Foods for Vegetarians

Cheese

 

While it doesn’t always fit the bill for health, cheese is still a very good source of protein.

Here is the lineup:

• Cheddar (1oz): 80 calories, 5g protein
• American (1oz, that yucky processed stuff): 70 calories, 4g protein
• Swiss (1oz): 70 calories, 5g protein
• Provolone (1oz): 70 calories, 5g protein
• Pepperjack (1oz): 80 calories, 4g protein
• Goat cheese (1 oz): 80 calories, 4g protein
• Feta (¼ cup): 70 calories, 5g protein

Feta is going to be your healthiest choice here and you should avoid that nasty processed American cheese, but this is just a general cheese line up for your reference.

 

Beans

 

I am not personally a vegetarian but I love beans for my protein source! Black bean burgers, chili, bean salad, etc are all great additions to a vegetarian diet to step up your protein game. Relatively low in calories and high in fiber, there is more to beans than protein.

Here is the lineup:

• Black Beans (½ cup): 110 calories, 7g protein
• Pinto Beans: 123 calories, 7.7g protein
• Kidney Beans (½ cup): 108 calories, 6.75g protein
• Chickpeas (½ cup): 130 calories, 7g protein
• Lentils (1oz): 29 calories, 2g protein (you would deff have more than an ounce, so consider how high protein that is at less than 30 calories)

 

Tofu

 

Tofu is great when you consider that its relatively low calorie and can pick up the flavor of whatever you cook it with. It can be used to make all kinds of meat substitutes, but when you start processing it, tofu becomes a lot less healthy.

Tofu Lineup:

• Firm Tofu (1 cup): 20g protein
• Soft Tofu (1 cup): 16g protein
• Tempeh (1 cup): 31g protein

Tofu is most definitely an important ally to vegetarians and vegans. While there is much debate about the health of high soy intake, there is no doubt that tofu is great for protein.

 

Eggs

 

For a while, eggs were demonized for their cholesterol content, until science otherwise revealed that eggs are actually quite healthy. They are a great source of protein when you are a vegetarian.

• 1 Egg White provides 4g of protein
• 1 cup of Scrambled Eggs provides 22g of protein

Starting your day with a protein based breakfast, like eggs, has been shown to promote muscle building better than when the day is started with a carbohydrate-based breakfast.

 

Yogurt

 

I am a HUGE fan of yogurt, especially the Greek kind.

Very high in protein, Greek yogurt has become quite popular! You should be sure to watch the fat and sugar content, but otherwise yogurt makes for a healthy snack.

Here is the line up:

• Plain Greek Yogurt (8oz): 136 calories, 22.7g protein
• Regular Light Yogurt (8oz): 147 calories, 6.7g protein
• Fat-Free Frozen Yogurt (8oz): 204 calories, 6.8g protein

 

How much protein do you need?

 

The average adult needs about 0.8-1.8g of protein per kg/BW, with the amount needed dictated mostly by physical activity (and some medical conditions).

So for example,

If you weigh 120 lbs (divide by 2.2 to get kilograms, so 54.5kg), and you are just an average person when it comes to exercise, your protein needs look like this:

54.5kg x 0.8g = 43.6g of protein per day (174.4 calories from protein).

When you are a vegetarian, it is easy to end up with a high-carb diet (especially since carbs taste just so damn good). But protein is so important! With the 5 foods I discussed, vegetarians should be able to get their daily protein, despite the lack of meat. Get creative with your meals and add some non-meat protein to each one.

 

Author Bio:

Kaitlin Cushman has two degrees in nutrition and a PhD in partying! She’s the co-founder and lead writer at Nutrition Gone Wild. Have a question for Kaitlin? You can reach her on Twitter or on her Facebook Page.