How to keep up your protein levels when you’re on a vegetarian or vegan diet

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So you’ve decided to go vegan or vegetarian, great! Choosing to cut out meat and dairy is a good decision for both your body, and the planet—but we’re sure you’ve already been asking one important question…
 
“Where am I going to get my protein from?”
 
When we think of protein, we usually jump straight to meat, but when you’re on a vegan/vegetarian diet, you’ve cut this out—so where can we get that all-important protein from?
 
Luckily for all the vegetarians out there, there are plenty of alternative sources of protein that you can add into your diet so you can keep hitting your macro and training goals.
 
As long as you plan your meals well and incorporate these alternative protein sources, you don’t need to worry about falling short of your goals.
 
Here are some of the foods that you can eat to keep up your protein levels when you’re on a vegetarian or vegan diet.
 
Tofu, tempeh and edamame
 
All of these foods come from soybeans, and are excellent sources of protein—that often form a very large part of the average vegetarian diet.
 
Vegetarians love soybeans because they are known as ‘whole proteins’, meaning that when you eat them, your body gets all of the amino acids it needs.
 
Tofu and tempeh are very easy to find in your local supermarket—as are edamame beans—and they can easily be incorporated into any of your meals. They don’t have much of a flavour on their own so pair them with a delicious sauce or lots of herbs and spices to give them some flavour.
 
Lentils
 
Lentils are another common substitute in veggie dishes, providing 18 grams of fibre per 198 grams.
 
You can use them in plenty of dishes, from curries and pasta dishes to soups and salads, they’re the perfect item to keep in your cupboard at all times.
 
Seitan
 
This ingredient isn’t as well known, but you’ll find it in many of the veggie foods in the supermarket.
 
It’s made using wheat and closely resembles meat when it’s cooked, it contains about 25 grams of protein per 100 grams which is one of the highest protein counts of any of the foods on this list.
 
Beans
 
Whether you like beans on your toast in the morning, or adding beans to your chilli con carne, keep doing what you’re doing because they’re a great source of protein.
 
Most beans contain about 15 grams of protein per 170 grams, but are also a source of fibre, complex carbohydrates and potassium.
 
Nutritional yeast
 
Nutritional yeast is yellow powder or flakes that comes from a deactivated strain of yeast and has a delicious cheesy flavour that makes it perfect for use on mashed potatoes, scrambled tofu, or sprinkled on top of pasta dishes.
 
For every 16 grams of nutritional yeast that you use, you get 8 grams of protein and 3 grams of fibre.

Amar Lodhia

Amar Lodhia

About Fit Kitchen

Fit Kitchen was founded in 2015 by aesthetic bodybuilder and athlete Amar Lodhia, who as a former CEO of a national charity and an entrepreneur with a very busy life faced the problem of eating in line with his training goals.

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