Summary
- You can achieve all of the protein your body needs whilst following a vegetarian diet
- Combining two sources of plant-based protein can help people to achieve all of the essential amino acids needed by the body
- A little more preparation and planning is needed in relation to protein intake whilst following a vegetarian diet, particularly at the beginning
Introduction
Vegetarian and vegan diets have gained considerable popularity in recent years due to a variety of factors including concerns surrounding the environment and animal rights’. There is no question that aspects of a vegetarian diet have benefits, mainly because of greater intakes of vegetables and fruits compared to the standard Western diet, which are rich sources of fibre, vitamins, minerals, antioxidants and various plant-based nutrients that are suggested to have health benefits. However, because vegetarians and vegans avoid animal products, which are the richest source of protein in an omnivorous diet, they must make a conscious effort to eat protein-rich plant based foods to meet their daily protein requirements. This is especially important for people undertaking intense exercise because this will increase the body’s daily protein needs. Rather than discussing the pros and cons of a vegetarian or vegan diets, which there are many of both, I want to provide some practical suggestions on how vegetarians, or anyone for that matter, can meet their daily requirement for protein from suitable plant sources. Consuming this protein from plant sources is entirely achievable, but requires a bit more planning and preparation of meals compared to a diet that includes animal food sources.
What is a vegetarian diet?
The Vegetarian Society defines a vegetarian as: “Someone who lives on a diet of grains, pulses, nuts, seeds, vegetables and fruits with, or without, the use of dairy products and eggs. A vegetarian does not eat any meat, poultry, game, fish, or by-products of slaughter.” Sub-categories of vegetarians include:
- Lacto-ovo-vegetarians, who eat both dairy products and eggs
- Lacto-vegetarians, who eat dairy products but avoid eggs
- Vegans do not eat dairy products, eggs, or any other products which are derived from animals.
Protein needs
Protein is an essential nutrient that supports growth, repair, hormone production, immune function and many other biological processes. Protein requirements vary considerably depending on individual goals, but the current recommended daily allowance for protein is 0.75 or 0.8 g per kg body mass, or ~65 g per day for the average man. This is the amount of protein required on a daily basis to support growth, repair and replace the amino acids which are used for essential biological functions.
For athletes looking to gain lean mass or for people looking to improve body composition by reducing fat mass, the requirement for protein can be much higher. The range is broad – approximately 1.2 to 2.0 g of protein per kg body mass is the suggested intake for athletes and exercisers, although in practice many athletes looking to gain muscle mass consume more than this amount. For reducing body fat, diets rich in protein and low in carbohydrate are more effective in reducing body fat than lower protein, high carbohydrate diets. Check out this blog on protein which answers the most frequently asked questions in relation to protein intake.
Vegetarians and vegans should be aware that the majority of plant-proteins do not contain all of the essential amino acids that the body needs. Essential amino acids cannot be made by the body and must be obtained from food. For this reason, consuming a variety of plant-proteins throughout the day is important in order to achieve a wide variety of these essential amino acids.
In particular, the amino acid leucine is of importance for those involved in physical activity as it plays a key role in muscle protein synthesis (MPS). Leucine is an essential amino acid and is also a branched chain amino acid, in addition to isoleucine and valine. Leucine is often lacking in a vegetarian or vegan diet as it is mainly present in animal sources of protein and therefore, individuals following such diets should be mindful of their leucine intake. Soy beans and lentils are good sources of leucine and may be a beneficial addition to a vegetarian or vegan diet.
Below is a list of plant-based foods that are good sources of protein. They are suitable for vegetarians or ideal alternatives for people that may wish to avoid or reduce their intake of animal-based protein.
Protein powders
Whey protein is a soluble protein that is extracted from cows’ milk, most commonly produced as a by-product of cheese production. Whey protein contains approximately 79 g of protein per 100 g of powder or 23 g of protein per 30 g scoop. Whey can be used to make post-training recovery drinks by mixing with water, in smoothies or indeed simply added to your breakfast porridge in the morning to increase the protein content of the meal (although the protein content of oats alone should not be underestimated). Whey is a practical way to add protein to a vegetarian diet that includes dairy products. However, if avoiding dairy, pea protein is a powdered form of protein that is derived from peas. Pea protein is a versatile protein alternative to dairy proteins that can also be used in homemade snack recipes or post-training recovery smoothies. Pea protein is particularly popular in the diets of vegan athletes because it is easy to digest and has non-allergy properties.
Quinoa
Most grains contain a small amount of protein, but quinoa (technically a seed) is unique in that it contains more than 9 g per 200 g serving. Quinoa contains all nine of the essential amino acids that are necessary to be taken in the diet rather than synthesised in the body Because quinoa is gluten-free it is also a wonderful option for those that follow a gluten-free diet.
Hemp protein or shelled hemp seeds
Hemp is one of very few plant proteins that supply you with all essential amino acids. This makes hemp an excellent option for homemade vegetarian meals. Hemp seeds are great in muesli, for making homemade bread or simple snack bars. Powdered hemp protein is another vegan protein option, but I have to admit the taste takes some getting used to.
Chia seeds
Chia seeds come from a flowering plant in the mint family that is native to Mexico and Guatemala. Chiaseeds were a valuable food crop for the Aztecs, and can make a positive contribution to the modern diet because they are a source of omega-3 fats as well as been a relatively good source of protein. Chia seeds are pretty tasty and can be included in homemade bars, smoothies or in muesli mixes.
Lentils
Lentils are an edible pulse from the legume family. Lentils are a great source of protein that can be included in curries or soups. Lentils vary greatly in both size and colour, which makes them hugely versatile when cooking various dishes. 200g of cooked of lentils contains 18 g of protein, which can really boost your protein intake in any main meal.
Green peas
Along with providing vitamins, minerals, fibre and antioxidants green peas are a good source of protein. 175g of green peas (without the pod) will provide 8 g of protein. Green peas can be used in soups, as a side dish for dinner with onions or in salads.
Nuts and nut butters
All nuts contain both healthy fats and protein, making them an important part of any healthy diet. They are particularly beneficial for vegetarian diets as not only are they highly nutritious but they also can provide a source of protein. Adding nuts to main meals and nut butters to your snacks is a great way of adding a little extra protein to your diet. Nut and nut butters are energy-dense however, so don’t fall into the trap of thinking a little is good so a lot must be better. They can be delicious so don’t over-eat.
Vegetarian meal plan providing approximately 145 g of protein
There are many more good sources of plant-based protein foods, but from the foods listed above you can at least see that there are alternatives to animal-based protein sources. It is certainly achievable to meet your daily requirement for protein from plant-based foods but it is important to plan your meals and keep the protein sources as varied as possible.
Try out the plan below to achieve 145g of protein – you can choose to use other protein sources and scale your intake of these foods up or down based on your individual protein needs. Don;t forget that we have specific vegan and vegetarian meal plans with a focus on high-protein and delicious recipes.
Breakfast – 31 g protein
Protein-rich muesli
70g of oats
2 tbsp. chia seeds
2 tbsp. hemp seed
2 tbsp. walnuts
Cinnamon to taste
300 ml almond milk or cow’s milk (more protein in cow’s milk)
Mid- morning snack – 15 g protein
100 g of Greek yoghurt
50 g of mixed raspberries and blueberries
2 tbsp. flaked almonds
Lunch
Quinoa Tabbouleh – 34 g protein
150 g of quinoa with minced red onion, lime juice, chopped cucumber, chilli
250 g of chick peas
Afternoon snack
Hemp protein smoothie – 16 g protein
250 ml coconut milk
Ice cubes
1 scoop of hemp protein
¼ avocado
50 g of frozen berries
1 tsp. manuka honey
Dinner
Black bean chili –50 g protein
250 g black beans
Chilli sauce
Mixed vegetables
1 small baked sweet potato
1/4 avocado
100g of lentils
Don’t know where to start? Check out our range of vegetarian and vegan meal plans and use the drop-down filter on the recipe page to quickly find suitable vegan and vegetarian recipes!