How can I increase my protein intake as a vegetarian?
Eat beans, pulses, eggs and other sources of protein

Pulses are particularly important for people who don't get protein by eating meat, fish or dairy products. Other non-dairy sources of protein include eggs and meat alternatives, such as tofu, mycoprotein (such as Quorn), textured vegetable protein and tempeh.For vegetarians, 100 grams of protein might look like:

  1. Four eggs (24 grams of protein)
  2. ½ cup of rolled oats (5 grams)
  3. Two tablespoons of peanut butter (7 grams)
  4. One tablespoon of hemp seeds (4 grams)
  5. ¼ cup of protein granola (10 grams)
  6. One scoop of plant-based protein powder (20 grams)
  7. Two snack cheeses (10 grams)

Some plant-based foods, such as soybean products, seitan, beans, and lentils contain high amounts of protein. You can also find protein in nuts, whole grains like quinoa and amaranth, and hemp seeds. People following a vegan diet may need to plan in order to reach their daily protein goals.

How do I hit my protein goal as a vegetarian : Perez recommends these high-protein foods:

  1. Legumes: beans, chickpeas and lentils.
  2. Tofu.
  3. Tempeh.
  4. Peanuts.
  5. Peanut butter.
  6. High-protein beverages like soy milk and pea protein milk.

How to get 100g protein without meat

Plant-Based Protein

Legumes, such as beans, lentils, and peas, are great vegan/vegetarian protein sources. Because they are low in one key amino acid (methionine), we call legumes incomplete proteins. However, when you combine legumes with other protein sources (such as nuts and seeds), they become complete proteins.

Is it harder for vegetarians to get protein : While vegetarian protein sources typically have less protein than meat, it adds up throughout the day. These protein sources are also usually better for the heart and cholesterol levels. Vegetarian protein options include: Beans and lentils – chickpeas, black beans, kidney beans.

Pulses belong to the leguminous crop family and are regarded as "poor man's meat" because they are high in protein, high dietary fiber, and low in fat. They also contain a wide range of minerals. These are abundant in proteins but do not contain complete proteins.

Whole grains

  • Broccoli.
  • Mushrooms.
  • Lentils.
  • Chickpeas.
  • Peanuts.
  • Chia seeds. Chia seeds are very protein-rich, containing 18.29g per 100g .
  • Almonds. Raw, unsalted almonds are another protein-rich food, containing 20.33g per 100g , and 5.76g per ounce.
  • Hemp seeds. Hemp seeds are a good source of protein, with 31.56g per 100g .

What are 3 vegetarian protein options

The following healthful, plant-based foods have a high-protein content per serving:

  • Tofu, tempeh, and edamame. Share on Pinterest Soy products such as tofu, tempeh, and edamame are among the richest sources of protein in a vegan diet.
  • Lentils.
  • Chickpeas.
  • Peanuts.
  • Almonds.
  • Spirulina.
  • Quinoa.
  • Mycoprotein.

How to get protein without the meat

  1. Pulses. Pulses are an inexpensive protein choice, are high in fibre and a source of iron.
  2. Soya beans.
  3. Quinoa.
  4. Nuts.
  5. Seeds.
  6. Cereals and grains.
  7. Quorn™
  8. Dairy.

A vegetarian diet that includes at least 120 grams of protein per day can be achieved by consuming a variety of protein-rich foods such as legumes, nuts, seeds, and dairy or plant-based protein alternatives.

Here are some tips to help you reach 150 grams of protein through vegetarian foods:

  1. Incorporate a variety of protein sources in your diet, such as legumes, nuts, seeds, and whole grains.
  2. Use high-protein vegetarian substitutes, such as tofu, tempeh, and seitan, in place of meat in your favorite recipes.

How do you know if your body is lacking protein : Signs of a protein deficiency

Brittle hair and nails, often the first sign of deficiency. Feeling weak or hungry, since protein supplies energy and satisfies the appetite. Getting sick often without protein to boost the immune system.

What is the cheapest form of protein :

  • Sep 16, 2023, 08:42 PM IST. 6 Cheapest Sources of Protein.
  • Eggs: Eggs are the cheapest and the healthiest source of protein.
  • Edamame beans. These tasty green-coloured beans are the best affordable option for plant-based protein.
  • Plain greek yogurt.
  • Sunflower seeds.
  • Black beans.
  • Lentils.

How to get 40 grams of protein without meat

5 Protein-Packed Foods for Healthy, Meatless Meals

  1. Eggs. Eggs are a great source of protein.
  2. Tree Nuts. Tree nuts include walnuts, almonds and pecans — don't confuse them with peanuts, which are legumes.
  3. Legumes. Legumes include a range of beans and peas such as black beans, chickpeas and lentils.
  4. Soy.
  5. Yogurt.


How to get protein without the meat

  1. Pulses. Pulses are an inexpensive protein choice, are high in fibre and a source of iron.
  2. Soya beans.
  3. Quinoa.
  4. Nuts.
  5. Seeds.
  6. Cereals and grains.
  7. Quorn™
  8. Dairy.

Tofu can often be a staple source of protein for those following a vegan or vegetarian diet: 1 1/2 cups of cooked tofu can provide 30 grams of protein along with some healthy fat. Because tofu is made from soybeans, it's considered a complete protein even though it's from plants.

How to complete 150g protein a day vegetarian :

  1. Sattu=100 gm => 25 gm protein.
  2. Besan=50 gm => 11 gm protein.
  3. Curd= 200 ml => 8 gm protein.
  4. Rice= 90 gm => 8 gm protein.
  5. Pulses(Dal) = 100 gm => 22 gm protein.
  6. Soya = 30 gm => 15.6 gm protein.
  7. Chana sprouts= 40 gm => 6.8 gm protein.
  8. Moong sprouts =40 gm => 9.3 gm protein.