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How to get 150 g protein a day vegetarian?

October 19, 2024

If you’re looking to boost your protein intake while maintaining a vegetarian diet, you’re in the right place. Achieving 150 grams of protein a day is entirely possible with the right foods and meal planning. In this article, we’ll explore vegetarian foods with high protein content, tips for increasing your protein intake, and a full day meal plan featuring delicious and protein-packed veggie protein sources.

What vegetarian food is high in protein?

Vegetarian foods with high protein content include a variety of legumes, grains, and plant-based products. Some of the highest protein vegan foods are:

Legumes Lentils, chickpeas, black beans, and kidney beans are excellent sources of protein.
Tofu and Tempeh These soy products are versatile and packed with protein.
Quinoa A grain that is also a complete protein, meaning it contains all nine essential amino acids.
Nuts and Seeds Almonds, peanuts, chia seeds, and hemp seeds provide a significant amount of protein.
Vegetarian Meat Substitutes Products like Legumeat offer high protein content with the added benefit of mimicking the texture and taste of meat.

How do I increase my protein intake as a vegetarian?

Increasing your protein intake as a vegetarian can be straightforward with a few simple strategies:

  1. Incorporate Protein-Rich Foods: Include a variety of the high protein veg foods mentioned above in every meal.
  2. Snack Smartly: Choose protein-rich snacks like nuts, seeds, and Greek yogurt (if you include dairy).
  3. Combine Foods: Pair protein sources to enhance their value, such as beans with rice or hummus with whole grain bread.
  4. Use Protein Supplements: Consider plant-based protein powders in smoothies or shakes if you need an extra boost.

Veggie Protein Sources for a Protein-Packed Vegetarian Day

Here’s a meal plan that showcases delicious and protein-packed vegetarian options to help you reach your protein goals:

Moment of the day Recipe Presentation idea
BREAKFAST:
Hummus toast		 Start the day with a delicious hummus toast. Take a piece of bread and toast it, then spread some hummus on top and drizzle with paprika and olive oil.
LUNCHTIME:
Green olives tofu salad and Bolognese pasta		 At lunch time, enjoy a salad with tofu, the green olive tofu from Obrador Sorribas is a perfect option to give your salads a fresh twist.
Pasta Bolognese with Legumeat: For the Bolognese sauce, you can start by cooking chopped onion and garlic, then add Legumeat until it is golden brown.

Next, incorporate the tomato sauce and the already cooked pasta.
DINNER:
Escalivada Burger		 Last but not least, a burger from Obrador Sorribas could be a perfect option for dinner.

A delicious choice would be to pair their Escalivada Burger with a stir-fry of vegetables like bell peppers and carrots, or a handful of roasted potatoes.

By incorporating these high protein vegetarian foods into your daily diet, you can easily reach your protein goals and enjoy a variety of delicious meals. Whether you’re new to vegetarianism or a seasoned plant-based eater, these tips and meal ideas will help keep your diet nutritious and satisfying.