How to get enough protein on a vegetarian diet (2024)

FAQs

How to get enough protein on a vegetarian diet? ›

Eat beans, pulses, eggs and other sources of protein

Pulses are particularly important for people who don't get protein by eating meat, fish or dairy products. Other non-dairy sources of protein include eggs and meat alternatives, such as tofu, mycoprotein (such as Quorn), textured vegetable protein and tempeh.

Eat beans, pulses, eggs and other sources of protein

Pulses are particularly important for people who don't get protein by eating meat, fish or dairy products. Other non-dairy sources of protein include eggs and meat alternatives, such as tofu, mycoprotein (such as Quorn), textured vegetable protein and tempeh.

Many different plant foods can contribute to supplying the protein you need. Grains, pulses (like dry beans and chickpeas), soy foods, nuts and seeds are the major plant sources of protein. But vegetables also provide protein.

Which vegetables have the highest protein? Some vegetables that have high amounts of protein include Brussels sprouts, green beans, yellow sweet corn, asparagus, broccoli, and potatoes.

How do vegetarians get complete protein? ›

Combinations include: Nuts or seeds with whole grains (peanut butter on whole wheat toast) Whole grains with beans (beans and rice; hummus and pita bread; bean-based chili and crackers; refried beans and tortillas)

Proteins that come from animal sources, such as meat, eggs, and milk, as well as soy and quinoa, are called complete proteins. This means they contain all the essential amino acids the body needs and are the highest-quality protein sources. You can also get essential amino acids from plant-based foods.

Some signs and symptoms of protein deficiency include edema, hair loss, increased hunger, and more severe infections, among others. Protein is one of the body's main building blocks. It plays a key role in the structure and function of muscles, skin, enzymes, and hormones.