How to Get Enough Protein on a Vegetarian or Vegan Diet
If you're vegetarian or vegan, you may already know that getting enough protein for muscle growth can be difficult. While plant-based diets require a bit of planning to meet protein goals, you can absolutely get all the protein you need from plant sources alone. This post will cover some of the best protein-packed foods for vegetarians and vegans, plus meal ideas to keep you strong and energized.
1. Top Plant-Based Protein Sources
Here are some of the most effective sources of plant-based protein that can support your strength training goals:
Lentils – One cup of cooked lentils has around 18 grams of protein, along with fiber and essential minerals like iron and magnesium. They’re incredibly versatile and can be used in soups, stews, salads, and veggie burgers.
Chickpeas and Black Beans – Both chickpeas and black beans provide about 15 grams of protein per cooked cup. They’re great in salads, curries, tacos, or roasted as a crunchy snack.
Quinoa – Quinoa is a complete protein, meaning it contains all nine essential amino acids, with about 8 grams of protein per cooked cup. Use it as a base for bowls, or add it to salads for extra protein.
Tofu and Tempeh – Tofu has around 10 grams of protein per half-cup, while tempeh has even more, with about 15 grams. Both are made from soybeans and can be grilled, baked, or added to stir-fries and salads.
Edamame – One cup of cooked edamame has around 17 grams of protein. These young soybeans make a great snack or can be added to salads and stir-fries.
Chia Seeds and Hemp Seeds – Chia seeds provide about 5 grams of protein per ounce, while hemp seeds pack around 9 grams per ounce. Add them to smoothies, oatmeal, or yogurt for a protein boost.
Nuts and Nut Butters – Almonds, peanuts, and other nuts provide around 6–7 grams of protein per ounce. Nut butters can be added to smoothies, spread on toast, or used in sauces.
Nutritional Yeast – With a cheesy flavor and 8 grams of protein per two tablespoons, nutritional yeast is a great addition to soups, pastas, and popcorn for a protein and vitamin B12 boost.
2. Meal Ideas to Power Your Strength Training
Here are some tasty and protein-packed plant-based meal ideas to fuel your workouts and recovery:
Breakfast Ideas
Protein-Packed Smoothie: Blend together 1 cup of plant-based milk, a scoop of plant-based protein powder, a handful of spinach, 1 tablespoon of chia seeds, and a banana. This quick breakfast is great for on-the-go and can provide around 20+ grams of protein.
Chickpea Flour Omelet: Use chickpea flour to make a savory omelet. Mix 1/2 cup chickpea flour with water to form a batter, add veggies like bell peppers and onions, and cook in a pan for a filling breakfast with about 10 grams of protein.
Lunch Ideas
Quinoa and Black Bean Bowl: Combine cooked quinoa, black beans, chopped veggies, avocado, and a tahini dressing. This hearty bowl can provide around 15–20 grams of protein and is full of fiber and healthy fats.
Tofu and Vegetable Stir-Fry: Sauté tofu with mixed vegetables (like broccoli, bell peppers, and carrots) in a simple soy and ginger sauce. Serve over brown rice or noodles for a satisfying lunch with over 20 grams of protein.
Dinner Ideas
Lentil and Sweet Potato Curry: Simmer lentils with coconut milk, diced sweet potatoes, and spices like turmeric and cumin for a warming, protein-rich dish. A serving of this curry can contain around 18 grams of protein.
Tempeh Tacos: Crumble and season tempeh with taco spices, then serve in tortillas with salsa, lettuce, and avocado. Two tacos can provide 15–20 grams of protein, making them a fun and filling option.
Snacks
Edamame and Hummus Plate: Keep edamame and hummus on hand for a protein-packed snack. Pair with raw veggies like carrots or cucumbers for a balanced snack with about 15 grams of protein.
Overnight Oats with Chia and Hemp Seeds: Combine oats, plant-based milk, chia seeds, and hemp seeds, and let sit in the fridge overnight. In the morning, add fruit and a drizzle of almond butter for a protein-packed start to the day (about 12–15 grams of protein).
Meeting Protein Goals on a Plant-Based Diet
With the right foods, getting enough protein on a vegetarian or vegan diet can be simple and delicious. If you’re doing intense strength training, consider spreading protein intake throughout the day to ensure your muscles have a steady supply of amino acids for recovery and growth. Aim for balanced meals that include a variety of plant-based protein sources, and you’ll be well on your way to meeting your fitness goals on a plant-powered diet.
Eat well, stay strong, and fuel your body with the power of plants!