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How in the World Do Vegetarians Get Enough Protein?

Sckylar is a vegetarian. She enjoys writing material that helps others expand their minds and achieve their goals.

Delicious fruits and vegetables.

Delicious fruits and vegetables.

The hardest part about being a vegetarian is not, in fact, the diet itself, but rather answering all of the questions that come from this lifestyle choice. The moment someone discovers that I am a vegetarian, our conversation turns from small talk to a lively Q&A, and I’m the one taking the test.

“How long have you been a vegetarian?” “Do you miss meat?” “Have you ever even tried chicken?” “Can you eat at restaurants?” And then the big one, “How in the world do you get enough protein?” It can be rather exhausting to answer all these questions over and over again. But there is one common misconception that even some vegetarians and vegans don’t understand: It is super easy to get enough protein without eating any meat.

For some reason, it is a common belief that humans need a huge amount of protein every day and that protein must come from some sort of animal byproduct. It is then assumed that vegetarians can still get their protein from milk and dairy, but then how do vegans and lactose-intolerant vegetarians get theirs? Well, the fact is that we don’t need as much protein as is commonly believed, and there are plenty of other ways to get the protein we need than from animals.

Legumes are a protein-rich food.

Legumes are a protein-rich food.

Facts About Proteins

Proteins are hugely important in our diet. Proteins break down into amino acids that are needed to for cell growth and repair. They also take longer to digest than carbohydrates, making the body feel full longer, and therefore assisting in weight maintenance and loss.

How Much We Need

The U.S. recommended amount of protein for the average person (not including athletes, who need a higher amount) is .36 grams per pound. That means an average Joe, weighing about 150 pounds, should have somewhere near 54 grams of protein per day. A gram of protein is four calories, which means that the average person should have about 216 calories of protein per day.

Another form of measurement is to make protein 8–10% of your daily diet. If you consider the average person’s daily diet to consist of around 2,300 calories, 216 calories of protein equals just about 10%.

This chart lists a bunch of plant foods that can be good protein sources.

This chart lists a bunch of plant foods that can be good protein sources.

Vegetarian Options

Well, now that we know how much protein a person needs, the question still stands: How do vegetarians get that protein? The common misconception is that we don’t. And for someone who doesn’t plan their diet carefully, this can be true. It is super easy to skip on proteins and only eat the yummy carbohydrates. Unfortunately, this can lead to weight gain and a very unhealthy diet. On the bright side, with only a little bit of planning, it can also be super easy to reach that goal of 54 grams every day.

There are so many meatless options to find protein. Beans, seeds, nuts, and grains are only the beginning. The easiest way to reach the optimal protein goal is to add protein in to every meal.

Examples

It’s super easy to include protein into every meal. Include beans and nuts in your lunchtime salad, and add in some tofu and green pea pesto sauce onto your pasta for dinner (see a recipe for this below). These protein sources are both tasty and great for your body.

Breakfast may seem like the hardest place to include protein if you don’t eat eggs or dairy, but here are some ideas:

  • Add nut butter, such as almond butter or peanut butter onto your toast or bagel.
  • Make a smoothie for breakfast and include a vegan protein supplement, flax seed, chai seeds, almond milk, or hemp seed.
A wide variety of legumes are available.

A wide variety of legumes are available.

Legumes

Legume is a funny word that is the classification for beans, peas, and lentils. Legumes are among some of the most nutritious foods available and also happen to be high in proteins. Lentils contain a high amount of protein at 18 grams per cup. Lentils are great in soups, stews, pitas, salads, and many other recipes.

Protein Counts in Common Legumes

  • Chickpeas have 12 grams per cup and are the foundation of humus and falafel.
  • Green peas have about 8 grams of protein per cup, the same as a glass of cow’s milk. Green peas are great on their own, as a side dish, or mashed up and turned into pesto and used as a spread.
  • Black beans have 15 grams per cup and are great in tacos and salads.
  • Edamame is a bean dish usually found in Asian restaurants that is prepared from immature soybeans. Edamame is salty and delicious and also includes 8.4 grams of protein per cup.
Vegetables also contain protein.

Vegetables also contain protein.

Vegetables

Surprisingly, dark green, leafy vegetables also contain protein, as well as antioxidants and fiber. For instance, raw spinach has about 2 grams of protein, and a cup of broccoli has about 8 grams. While one would need to eat a lot of vegetables for this to be their primary source of protein, it’s possible.

Soy Products

Tofu and tempeh are popular sources of protein as well, both deriving from soy. Tempeh contains 31 grams of protein per cup, and tofu contains 11 grams per cup.

Try this recipe for green pea pesto on pasta for lunch, dinner, or as a side dish. Remember, green peas have 8 grams of protein per cup!

Try this recipe for green pea pesto on pasta for lunch, dinner, or as a side dish. Remember, green peas have 8 grams of protein per cup!

Cook Time

Prep timeCook timeReady inYields

15 min

10 min

25 min

2

Ingredients

  • 1 cup green peas (thawed)
  • 4 cloves garlic
  • 1 cup chopped basil
  • 1 teaspoon lemon juice
  • 1/4 cup Parmesan cheese, (optional: sub vegan)
  • 1/4 cup olive oil
  • Salt and pepper (to taste)
  • Pasta of choice

Instructions

  1. Fill a large saucepan with water, add salt, and bring to boil.
  2. While waiting for the water to boil: blend peas, garlic, basil, lemon juice, Parmesan, and pepper. While blending, stream olive oil into the mixture.
  3. Taste and adjust flavoring as necessary (i.e. more cheese, pepper, lemon juice, etc.)
  4. Cook pasta according to instructions. Drain. Transfer pasta to a mixing bowl and toss with the pesto. Serve warm.

© 2016 Sckylar Gibby-Brown

Comments

Lyle on March 01, 2018:

Excellent article on the very subject my new Doctor wants me to try...veganism.

You really answered some good questions here Scky.

radhika on August 01, 2016:

great hub....I turned vegeterian 3 years ago and am happy with my choice. Only after being vegeterian I began to learn that there are so many options available to get all the nutrition from other than eating meat.

Val Karas from Canada on April 17, 2016:

I am about 75% careful about my "mental diet" and 25% about my food. I have seen so called "health nuts" die young because they had a bad stress management. Translated in terms of my philosophy, our body's chemist can turn vitamin into crap and crap into vitamin - depending on our general attitude and "emotional climate". OF COURSE, I watch what I eat, I love my 2 daily smoothies with veggie protein and green barley powder, and my sardines, and eggs, and fruits, and nuts. And I stay away from red meat, dairy, sugar, and flour products. But all that would not be processed properly by my body if I didn't have this chronic and incorrigible happy disposition of a 71 year young dude.

An unhappy mind sends bad messages to cellular intelligence which then sets their vitality accordingly.

Dora Weithers from The Caribbean on April 17, 2016:

Schools do not teach the various plant sources of protein, but there are many online articles on the topic. Yours is one of them.

CJ Kelly from the PNW on April 16, 2016:

I love pesto. So I'm going to try the green pea pesto and let you know how we like it. I'm not vegetarian, but I will give this a shot.

Nice hub. Shared.