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Nutrition & Fitness Tips

How to Get Plenty of Protein on a Vegetarian Diet

How to Get Plenty of Protein on a Vegetarian Diet

Think you can't get enough protein on a vegetarian diet? Think again.

Yes, there are plenty of naysayers who will claim you can't build muscle or get strong on a vegetarian diet. But it’s all about planning your meals wisely and eating a balanced diet.

The truth is that just about any diet can be good or bad. Just because you eat meat, that doesn’t necessarily mean that you’re getting enough protein or balanced amounts of macronutrients.

The same applies to a vegetarian diet. Just because you don’t eat meat doesn’t mean you can’t get plenty of protein.

Use these ideas to create vegetarian meals that still pack a serious amount of protein. That will help you on your way to building a strong, lean body with the physique you desire.

Sources of Protein

There are many ways to get protein from into your vegetarian diet. Here are three of the most common and easy to find:

Dairy. Milk, cheese, yogurt, and other dairy products are excellent sources of protein. They are easy to add to meals and help you ensure you are supporting your muscles with the nutrients they need to recover from each workout.

Eggs. This is one of your go-to sources for protein on a vegetarian diet. Eggs have everything going for them. They’re cheap, easy to prepare, versatile for combining with a variety of foods, and packed with protein.

Beans. From red and black beans to garbanzos and pigeon peas, there are tons of bean options for vegetarians who want to boost their protein intake. Mix beans with all kinds of other foods and grains to create a variety of delicious meals.

Planning Your Meals

Here are three easy vegetarians meals that taste great and contain plenty of protein. They won’t take hours to prepare but still come out delicious.

Breakfast: Omelette

A simple breakfast omelette made with 3-4 eggs gives you tons of protein in the morning and is extremely versatile. You can add cheese for even more protein. And toss in your favorite veggies - like spinach, tomatoes, onions, or mushrooms. Top it with some fresh salsa for a spicy way to start your day.

How to Get Plenty of Protein on a Vegetarian Diet

Lunch: Black Bean Salad

Start with basic salad ingredients - fresh lettuce, tomato, cucumber, carrot - and then build it into a protein powerhouse. Add corn, black beans, shredded cheese, and avocado. Now you’ve got a perfect lunch salad packed with healthy fats and protein.

Dinner: 3 Bean Chili

Chili is one of the easiest vegetarians meals when you want warm and delicious comfort food that still delivers serious protein.

Start with a basic chili recipe - onions, garlic, bell peppers, jalapeños, and tomatoes. Spice it up with chili powder and cumin. Add kidney beans, black beans, and pinto beans (or really any 3 types of beans - white beans do well too).

Top with some fresh cilantro and sprinkle on shredded cheese for a dinner you’ll want to make again and again.

Supplement Your Protein

Apart from the food sources described above, you should also use a protein supplement to help you see the best results from your fitness efforts. Choose a natural whey protein supplement that offers plenty of protein without filler. Beware of products that are packed with sugars and other unnecessary ingredients that don’t contribute to building lean muscle.

You don’t just have to drink a plain old whey protein shake every day. Mix it up by adding some of these ingredients:

  • Blend it with nut butter for even more protein and a great flavor.
  • Add cocoa powder for a chocolatey taste that’s sweet and still full of protein.
  • Mix in bananas, strawberries, blueberries, or other fruits to get extra vitamins and minerals along with your protein.

Plenty of Options

Don’t feel limited by your vegetarian diet. Use a smart meal plan to ensure you’re still getting plenty of protein. Supplement your diet with the best whey protein to give your muscles everything they need to grow strong. You’ll enjoy every meal as you work toward your ideal body.


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