My diet has never been very “balanced.” I’ve always been a lover of salty snacks, sweet treats, and all of the things your parents warned you to stay away from as a kid. While I tried to regularly incorporate fruits and veggies into my meals, the insulin resistance that I’ve developed, combined with some health issues, has required me to completely revamp my diet in order to feel energized and satiated. The biggest change I needed to make? My body needed more protein—and lots of it.
The general recommendation for protein intake is a minimum of 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound, each day, according to Amanda Blechman, RDN. If my goal was to aim for a minimum of 60 grams of protein each day, that could easily be achieved with just one or two servings of chicken breast, beef, or turkey. This wasn’t going to work for me as a vegetarian, though, and I quickly became overwhelmed thinking about what it would take to reach even the minimum daily recommended amount of protein.
As I sought to understand my body’s needs (and how to best work alongside my various chronic health conditions to feel my best), finding vegetarian protein sources felt like my dietary white whale—until I figured out how to make it my number one priority.
- Amanda Blechman is a registered dietitian nutritionist and the Director of Health and Scientific Affairs at Danone North America.
- Avery Zenker, MS, RD is a registered dietician at Everflex Fitness.
Why Protein Matters
Protein is a necessary component of every diet. It’s an essential macronutrient, which is a category of nutrients that our bodies need large amounts of in order to properly function each day. Protein is especially necessary in the process of building and maintaining muscle mass—and when it comes to women’s health, maintaining significant muscle mass is more important than you may think. Women are especially at risk for osteopenia and sarcopenia, according to Avery Zenker, RD, which are the loss of bone density and loss of muscle mass, respectively. These issues often start to occur in your 30s and 40s and can make daily activities like walking, climbing stairs, and doing household tasks more difficult. “The good news is that this doesn’t have to occur, at least not as early or as quickly,” Zenker says. “The best known ways to combat sarcopenia is by regular resistance training exercise and a balanced diet with adequate nutrients, especially protein and calories.”
Vegetarian Sources of Protein
I wanted to start with a diet that consisted of as many whole foods as possible. Blechman typically recommends prioritizing whole foods over supplements or powders, because when you eat the whole food, you’re getting the complete package of nutrition that food provides, as opposed to only getting a few single nutrients. We typically think of meats and eggs as two of the main sources of protein that are easily available to us, but there are surprisingly a wide variety of sources that fit within a vegetarian diet, and I sought them out. The key to eating enough protein each day has been ensuring that every meal (or snack) I eat includes a source of protein, ideally as the base of the meal.
Dairy Products
Since my vegetarian diet includes dairy products, I discovered that many dairy products can actually be sources of complete proteins that are easily incorporated into my day. Greek yogurt at breakfast time can provide around 18 grams of protein (per cup), while a cup of oatmeal on the side, cooked with milk rather than water, holds about 10 grams. Bonus: if I stir in a couple tablespoons of chia seeds, I’ll add about five grams of protein (and some fun textural elements).
Cottage Cheese
Another dairy snack I discovered enjoying during this time was cottage cheese, which can provide a whopping 20 grams of protein per cup. It’s versatile, and I love it savory or sweet, with either salty seasonings mixed in or a drizzle of honey. I’ve found that cottage cheese can also blend easily into sauces and dressings, turning any recipe a bit creamier and richer in protein.
Nuts
When dairy isn’t what I’m reaching for, a handful of flavored nuts like almonds, peanuts, or pistachios fulfill my salty snack cravings while providing additional protein and nutrients. Here are the nine highest protein nuts to consider snacking on.
High-Protein Fruits
For a sweeter option, high-protein fruits like blackberries, raspberries, and cherries satisfy the need. These work as a protein-boosting snack or dessert, or incorporate them into a savory-sweet dinner recipe.
Legumes
For lunches and dinners, I rely heavily on legumes to fulfill the rest of my protein quota. Since I grew up eating Indian food, many dishes I’ve always enjoyed are full of beans and lentils, which contain about eight to nine grams of protein per half-cup serving. Chickpeas and mung beans have some of the highest protein content, and these can be delicious cooked in a curry or roasted and tossed into a salad.
Soy
Blechman also recommends soy as a plant-based protein option, explaining that soy milk typically has the same amount of complete protein as dairy milk, at eight grams per cup. Another easy soy-based addition into any meal is tofu—a long-standing staple in my vegetarian diet—coming in at 10 grams of protein per serving.
It’s clear that protein doesn’t actually have to be as elusive to vegetarians as I once thought, and with any combination of these vegetarian protein sources, you might just think so, too.
