Is it possible to get enough protein on a vegetarian diet

Similarly to chia seeds, hemp seeds are a complete protein. Hemp seeds offer 5 g of protein per tablespoon. They can be used in a similar way to chia seeds. Hemp seeds can also be bought online. Separately, rice and beans are incomplete protein sources. Eaten together, this classic meal can provide 7 g of protein per cup.

Try rice and beans as a side dish, or mix rice, beans, and hummus together then spread on Ezekiel bread, which is made from sprouted grains, for a savory, protein-packed meal. A large baked potato offers 8 g of protein per serving. Potatoes are also high in other nutrients, such as potassium and vitamin C.

Add 2 tablespoons of hummus for a flavorful snack that is healthier than butter-covered potatoes and increases the protein content. Two tablespoons of hummus contain about 3 g of protein. Many dark-colored, leafy greens and vegetables contain protein. Eaten alone, these foods are not enough to meet daily protein requirements, but a few vegetable snacks can increase protein intake, particularly when combined with other protein-rich foods.

Seitan is a complete protein made from mixing wheat gluten with various spices. The high-wheat content means that it should be avoided by people with celiac or non-celiac gluten sensitivity. For others, it can be a protein-rich healthful meat substitute. Ezekiel bread is a nutrient-dense alternative to traditional bread. It is made from barley, wheat, lentils, millet, and spelt. Ezekiel bread is an excellent choice for bread lovers who want a more nutritious way to eat toast or sandwiches.

Ezekiel bread offers 4 g of protein per slice. Get even more protein by toasting Ezekiel bread and spreading it with peanut or almond butter. Some protein powders are plant-based. Depending upon the plants used to make the powders, they may be complete or incomplete proteins. The position of the American Dietetic Association is that while food supplements can help people meet their daily nutrition goals, eating a wide variety of nutrients rich in protein is usually a better strategy for meeting daily goals.

Some protein supplements may also be high in sugar or sodium to improve the taste, so it is important to read the nutrition labels. The Academy of Nutrition and Dietetics recommends a minimum daily protein intake of 0.

People aiming to build muscle, pregnant or nursing women, and older adults may need more protein. Animal products such as meat, eggs, and milk are naturally high in protein, which is an essential nutrient made up of amino acids.

This makes it easier for people who consume animal products to meet their daily protein needs. The human body creates 11 amino acids but must get another nine from food. Animal products are complete proteins, meaning they contain all the amino acids. Some plant products, such as soya beans and quinoa, are also complete proteins while others are incomplete proteins.

A person following a vegan or vegetarian diet should eat a varied diet of plant-based foods to get the required range of amino acids. This includes high-protein foods, such as tofu, tempeh, lentils, nuts, seeds, and quinoa.

For some, this is a benefit, as it encourages them to think about their diet and understand the nutritional content of the foods they eat. For others, it can prove challenging and lead to nutritional deficits. The Academy of Nutrition and Dietetic notes that a vegetarian or vegan diet can lower the risk of some diseases, such as certain forms of heart disease and cancer , and may promote weight loss.

A study from looked at the nutritional intakes of 1, people and found that people with a vegan diet consumed less saturated fat and less dietary cholesterol than those on omnivorous diets.

But they also had the lowest protein, calcium, and energy intake scores. Most people who abstain from meat easily meet these guidelines without much trouble. Two categories of people live off meat-free protein: vegetarians and vegans. Some vegetarians eat eggs and cheese, but vegans abstain from all animal products. While eggs are healthy and can be a great source of protein for vegetarians, those who rely on dairy products as a protein option will be disappointed with the amount of saturated fat and sodium they're consuming as well.

Vegans rely solely on plant-based proteins like legumes, whole grains, nuts, and seeds. The key to making sure you get enough protein when not eating meat is to ensure there's some present at every meal and snack.

Be smart about your choices, and you'll realize that it's not that difficult to meet your needs. Here are a few examples of high-protein foods for every meal of the day:. Still not convinced how easy it is? Check out our one-day menu that's packed with protein 48 grams to be exact for plant-based eaters:. Natural almond butter packs a good amount of protein, while the whole grain bread adds a bit, too. Any nut butter would do. Excess dietary protein can adversely affect bone.

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First Name. Middle Name. Last Name. Do you have any competing interests to declare? Yes Competing interests. Email me when people comment on this article. Online responses are no longer available. Please refer to our instructions for authors page for more information. Essential indispensable.

Non-essential dispensable. Aspartic acid. Glutamic acid. Sex and age group. Boys 9—13 years. Boys 14—18 years. Girls 9—13 years. Girls 14—18 years. Plant foods. Protein per g. Animal foods. Peanuts, raw. Lamb chop, grilled. Pumpkin seeds, raw. Beef, fillet, lean, grilled. Almonds, raw. Beef, round steak, grilled.

Soybeans, cooked. Kangaroo, loin fillet, grilled. Beef, sirloin steak, grilled. Lentils, cooked. Turkey breast, baked. Chickpeas, cooked. Chicken breast, baked. Baked beans. Pork fillets, trimmed, roasted. Cheese, cheddar. Salmon, Atlantic, grilled.

Soy yoghurt.