How to Eat More Protein whilst following a Plant Based Diet

Last month we talked about foods that can help you become strong AF. And if you’ve been following our blog for a while you’ll know that protein is a big important macro nutrient for strength and recovery and typically it’s something that a lot of women struggle to get enough of in their diets, this can be even harder if you follow a plant-based diet. So this one is for you our plant eating friends - read on to find out how you can hit that all important protein target!

• Incorporate Legumes

Legumes, such as beans, lentils, and chickpeas, are protein powerhouses for vegetarians. They are rich in both protein and fibre making them a valuable addition to your diet. Try incorporating them into soups, stews, salads, or even as the main ingredient in vegetarian burgers or meatballs. Hummus, made from chickpeas, is another excellent source of protein and a tasty dip for vegetables or whole-grain crackers.

• Embrace Tofu and Tempeh

Tofu and tempeh are soy-based protein sources that can be incredibly versatile. Tofu, in particular, can take on various textures and flavours depending on how it's prepared. Cube it, marinate it, and add it to stir-fries, salads, or sandwiches. Tempeh, a fermented soy product, is nutty in flavour and has a firm texture, making it ideal for grilling or sautéing.

• Choose Whole Grains

Whole grains like quinoa, farro, and bulgur are not only nutritious but also contain a decent amount of protein. They can serve as a hearty base for your meals or as a side dish. Quinoa, for example, contains all nine essential amino acids, making it a complete protein source.

• Include Nuts and Seeds

Nuts and seeds are not only packed with healthy fats but also provide a good amount of protein. Almonds, peanuts, chia seeds, flaxseeds, and sunflower seeds can be sprinkled on yogurt, oatmeal, or salads. Nut butters like almond or peanut butter are also great protein sources and can be spread on whole-grain bread or used as a dip for fruits and vegetables.

• Opt for Plant-Based Dairy Alternatives

Plant-based milk alternatives, such as almond milk, soy milk, and oat milk, are fortified with nutrients, including protein. Look for brands that offer higher protein content, and use these in your cereal, coffee, or smoothies. Yogurt made from soy or almond milk is another protein-rich option.

• Snack Wisely

Snacking is an opportunity to sneak in extra protein. Reach for protein-packed snacks like edamame, roasted chickpeas, or a handful of mixed nuts. Greek yogurt or cottage cheese can also make for satisfying and protein-rich snacks.

• Experiment with Seitan

Seitan, also known as wheat meat or wheat gluten, is a high-protein meat substitute made from gluten, the protein found in wheat. It has a chewy texture and can be used in various savory dishes, including sandwiches, stir-fries, and kebabs.

• Read Labels

When shopping for packaged vegetarian products, check the nutrition labels for protein content. Many vegetarian-specific products, such as veggie burgers, meatless meatballs, and plant-based sausages, are designed to be protein-rich alternatives.

• Plan Balanced Meals

Planning balanced meals is crucial for ensuring you meet your protein needs as a vegetarian. Aim to include a variety of protein sources in each meal, along with a mix of vegetables, whole grains, and healthy fats to create well-rounded and satisfying dishes.

Getting enough protein as a vegetarian is entirely achievable with the right choices and planning. By incorporating legumes, tofu, tempeh, whole grains, nuts, seeds, plant-based dairy alternatives, and other protein-rich foods into your diet, you can maintain a healthy and well-balanced vegetarian lifestyle. Remember that variety is key, and exploring different protein sources will not only keep your meals exciting but also ensure you get all the essential amino acids your body needs for optimal health.