Foods for a Vegetarian to Meet the Daily Protein Requirement

How much protein do we need every day? It depends on the fitness goals of each individual. Those who want to build muscles definitely need a higher protein intake since it’s one of the building blocks for muscles. We usually get protein from eggs, meats, poultry, and other animal sources. Since they’re not consumed by vegans, how do they meet their daily requirements? Well, protein is not just contained in animals. Some plants also have them in sufficient amounts, so vegans aren’t at risk of having a deficiency as long as they know the right foods to eat.

How much protein do you need daily?

Your activity levels should be taken into consideration. There are other important factors as well, such as weight, gender, and age. If you want to know exactly how much you need every day, then use a protein calculator. There are some apps that can count how much someone should take depending on the aforementioned factors.

In general, the daily recommended intake is 0.8 gram per kg of body weight. That means the heavier you are, the more protein you should take. Protein is not only required for repair and growth of cells, but also plays a role in weight loss. A high-protein diet is especially good for weight loss because this can improve metabolism and give a satiating effect. So if your diet plan consists mainly of protein, you will feel full much longer.

Active individuals also need protein in larger amounts. Failure in meeting what the body needs may cause a problem to the nails, hair, skin, and muscles. That just shows how vital it is as one of the nutrients that make up the body. Here are some protein sources for vegetarians:

READ  Pick the Right Salad Dressings for Better Health


Quinoa is one of the healthiest carb sources available. It’s rich in healthful compounds like monounsaturated fat. Besides, this food also has anti-inflammatory properties. If you’re a vegan and want to protect your body against cardiovascular disease, this is perfect for consumption. Not just vegans, this food is good for everyone. Apart from its cholesterol lowering ability, quinoa also packs antioxidants which are helpful for neutralizing free radicals in the body.

Whey protein isolate

This is a dietary supplement derived from milk. It is actually a byproduct from cheese manufacturing. Why is it good for vegetarians? Whey isolates have a high protein content. That’s not the only benefit. They can also be made to not contain carbs and fat. While these were still part of a balanced diet, eating them excessively can cause health problems. Another advantage is they can be tolerated well by the body.


Lentils are also popular sources of plant-based protein. The best part is they have high levels of iron, which are substantial for providing cellular energy. Another healthful component in lentils is fiber. Not only does it promote healthy digestion, but it also keeps hunger pangs at bay. For those having trouble managing their cholesterol levels, adding lentils to the diet will be great. They are tasty, too. There are many ways to cook lentils. You just need to add some spices to enrich the flavor. Most of spices are plant-based, anyway, so you won’t have a problem making delicious dishes from lentils.

Leave a Reply

Your email address will not be published. Required fields are marked *