Getting enough protein as a vegetarian is not as difficult as people think! Are you looking for ways to easily increase your protein intake without turning to animal products? You have come to the right place! My tips this week are 5 Insanely Easy Vegetarian Protein Hacks Every Plant-Based Eater NEEDS to Know.
Tara’s Tuesday Tips:
5 Insanely Easy Vegetarian Protein Hacks
Let’s talk about protein! Getting enough protein is a common concern for plant-based eaters. When I plan any of my meals or snacks, I am always thinking about protein, carbs + fat first. The macronutrients. Protein is a vital macronutrient that our bodies need for our muscles, bones, cells, organs, cell membranes, hormonal balance and more! Plant-forward, vegan, WFPB, and everything in between, you need protein, but it isn’t as hard as you think to get enough … especially with these insanely easy hacks!
Hack #1: Use Quinoa Instead of Rice
With about 8 grams of protein in one cup of cooked quinoa versus the 4 grams you might get in white rice, this is an easy one. New to quinoa? Read this: Quinoa for Beginners.
Hack #2: Learn to Love Tofu
This is one hack you CANNOT skip if you are going to be a meatless eater! There is SO MUCH to love about tofu! Coming in at 18 grams of protein for half of a standard 14 ounce package of extra firm tofu, you cannot go wrong! Not so sure? Start here: Learn To Love Tofu, The Vegetarian’s Guide to Silken Tofu, Tofu 101.
Hack #3: Include Protein at Every Meal + Snack
Nuts, nut butters, hummus, chia seeds, oatmeal, lentil pasta, sprouted grain bread, edamame, veggie burgers, tempeh, and more! These are just a few of the vegetarian protein-packed foods that can be spread out amongst your meals + snacks throughout the day so that you aren’t trying to get in a large amount of protein at dinner time to catch up on your protein intake. Breakfast is a great time to start hitting your protein goals for the day! Read this one: Vegetarian Or Not, Let’s Talk About Breakfast
Hack #4: Nooch is a Game Changer
Nutritional yeast, the vegetarian’s BFF. Sprinkle it on popcorn, whirl it into a vegan Mac ‘n (no) cheese, add it into your veggies or soups or potato recipes. With a cheesy, nutty flavor and a nutritional profile that packs a serious plant-based punch, this hack is a keeper with 3 grams of protein in two teaspoons. New to nutritional yeast? Read this: Nutritional Yeast 101.
Hack #5: Variety is KEY
Don’t obsess over protein timing + combining, variety is all you need. The research has not supported the thought that we must combine certain proteins together. Simply focus on variety! We do need to be mindful that ounce for ounce our protein sources are not the same as meat proteins. So, our plates will look different than our carnivorous friends. For example one cup of chicken is not equal in the amount of protein it gives us compared to one cup of tofu. Think of it as our protein is locked up more in the foods we eat (aka our protein has lower digestibility).
So, we need to be very careful in making sure our portions of protein-rich foods are larger on our plates. More variety of more plants that contain more protein. Eating different protein sources ensures you cover all of the amino acids and your body can unlock all of what it needs. I go into more detail on this here: Tara’s Tips For Plant-Powered Athletes, The Vegetarian’s Guide To Protein, Vegetables with the Most Protein.
Food For Thought
The number one question a plant-based eater gets is “where do you get your protein?”. We can joke about this all we want, but this is a valid question. Most people think of chicken or fish or steak when they think of protein. When it comes to meatless eating, it is easier than you think to get enough. Keep an open mind + an open plate, and you will be ok!
For me and my vegetarian family, I try to aim for as much variety as I can and that really is the key to doing it right. Most of us get plenty of protein and don’t need to worry so much! I hope these writings help you on your plant-based journey and as always, reach out to me with any questions: tara@myvegetarianfamily.com 💚
⭐️Do you have any easy protein hacks to add to my list? Leave a comment below, I love to hear from you! ⭐️
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