VEGETARIAN DIET PROTEIN OPTIONS: HOW TO GET ENOUGH PROTEIN
Protein is a building block made up of 23 unique amino acids which helps us build lean tissue and repair organs. All muscle tissue in our bodies rely on protein. This means if you are hitting the weights, you definitely need to eat adequate amounts of protein.
It’s also important to note that protein and fiber is what keeps you satiated, so when you are not getting enough of these two chances are you will eat the wrong type of things. These two are also critical for muscle building and recovery.
So what is adequate amount of protein? The average female needs about 100 to 130 grams of protein. Yup, that’s a heck of a lot of protein! That means you needs to be eating about 15 to 25 grams of protein per meal. How do you do that as a vegetarian who eats NO meat?
VEGETARIAN DIET PROTEIN OPTIONS: 4 WAYS TO INCREASE YOUR PROTEIN INTAKE!
Add a vegan or plant based shake to your diet!
If you are resistance training and lifting weights, then adding a shake is a MUST! Most Vegan protein have an earthy taste but are highly nutritious. Your body needs the extra protein and amino acids to recover and build lean tissue! Some great brands to look for are Vega, Sunwarrior, and Bodylogix.
Eat more raw nuts and seeds!
Literally add a handful of nuts and seeds to everything including your morning oatmeal and salads. You can also make your own trail mix from pumpkin seeds, gojji berries, cashews, almonds, sunflower seeds and cranberries!
Do the power omelet:
Grab a couple of organic or free run eggs, mix in 1/2 cup egg whites, bell peppers, spinach, a tablespoon of black beans, and and get munching! Eggs and egg white paired with some legumes are a great way to get some fiber and protein!
Pseudo grains are a group of plant based foods that have properties of grains plus a few other powerful things! Pseudo grains include quinoa, teff, buckwheat and amaranth (amongst some others) . They are a great addition to a vegetarian or vegan diet as they are protein rich and full of nutrients. For example, 1/4 cup of quinoa contains 24 grams of protein while a 1/4 cup of teff will provide 25 grams of protein! These super grains are a great substitute to traditional grains such as wheat and rice.
I hope the above tips help you better plan your vegetarian diet. All of the above are great ways to add protein into your diet so that you are hitting your macros and eating right for your goals!