Quick Guide to Protein for Vegetarians and Vegans

Who says a plant-based diet can’t be delicious?

If you’re like us, you get the same response any time you tell someone that you are a vegetarian: “How do you get your protein, then?”

Besides the obvious answer to this question (which is, “none of your business, Kevin, now please stop mouth breathing on me”) we have a few others for anyone who is struggling with reaching your macro goals on a plant-based diet.

Top Non-Meat Sources of Protein

• Soybeans- But where do I even get soybeans, you may ask. Easy. Most mock meat (Tofu, and Tempeh being the most popular ones) are primarily made from soybeans and they are an excellent source of protein as well as a dozen other vitamins and micronutrients.
• Beans & Legumes- While not all beans (and legumes) are created equal, things like chickpeas, garbanzo beans, black beans, and pinto beans are all high in protein as well as heart-healthy!
• Lentils- These little guys pack a big punch! Lentils are not only delicious but also packed with protein, comparatively low in calories and simple carbs, and high in “good” fiber that has been shown to promote clean gut health. And who doesn’t want a squeaky clean colon, am I right?
• Quinoa- Like rice, but better. Okay, don’t come for me. Rice is fine, too. But quinoa makes this list because it is high in protein while also being extremely versatile and easier to find at grocery stores and restaurants than many plant-based alternatives.
• Oats- Speaking of easy-to-find and versatile, oatmeal can be a quick, delicious, and easy way to start your day off with a punch of protein. Whether you add dried oats into your yogurt, leave them in a jar with some fruit overnight, or rip open a bag of Quakers Instant Oatmeal, oats are a filling source of protein.
• Plant-Based Milk- You can’t go to a supermarket dairy section without being bombarded with all the nut milk you never knew you wanted. Oat milk, soy milk, almond milk, and hemp milk all provide the protein you need to get you through the day! Oh, and they taste good, too. Add a splash of vanilla-flavored soy milk to your next post-workout smoothie and tell us we’re wrong.
• Protein Supplements- We’re not living on the prairie anymore. If you are concerned that you aren’t getting enough protein in your diet try one of the million or so protein supplements to fill the gap. You can try a meal supplement drink, just check the label and make sure that is has a few grams of protein, or add a scoop of protein powder into a bottle of water before you leave the house. It’s simple and easy!

For more information on how to tailor your special diet to meet your fitness goals while still fitting into your lifestyle, schedule a one-on-one consultation with one of our personal trainers. All of our trainers are certified nutritionists with the experience to help you hit your goals!