Written By: Hannah Doerr
Often there are many concerns about consuming enough protein when trying to follow a plant-centered diet. The question often comes up, “so what do I eat?” or “how do I get enough protein?”. There are a lot of misconceptions about protein and its sources. I am here to tell you that you can in fact meet your protein needs with a vegetarian diet!
First, let’s discuss how much protein your body needs in a day. Protein is your body’s main building block. It is used to build muscles, tendons, and skin tissues. Protein also helps us build antibodies to fight infections. Ideally, most healthy adults should get about 0.36 grams of protein per pound of body weight per day. For example, a 145 lb. woman would need about 53g of protein per day. Seems doable right? You can read more about protein here: Protein: The Misunderstood Macronutrient — Cooking Matters Detroit.
While the most common foods that come to our minds when we think of protein are animal based, there are many plant-based options as well. Some of these sources include: beans, lentils, edamame, tofu, grains, nuts, seeds, and green peas. Yogurt and eggs can also be included!
Overall, by including one or two forms of plant-based protein per meal or snack can help you meet your daily protein needs! It may take some planning, but it is possible to meet all your nutritional needs with a plant-centered diet.
Sources: 13 of the Best Vegetarian and Vegan Protein Sources – Cleveland Clinic