Hacks to Hit Your Protein Goals as a Vegetarian

Are you a vegetarian worried about how in the world you are going to get in enough protein? My tips this week will help! These 7 hacks to hit your protein goals as a vegetarian are a total game changer!

Tara’s hot take on protein:

I’ve been writing articles about food + nutrition for 7 years now. I’ve watched lots of nutrition trends flow in and out of popularity. Protein intake is hands down the OG + isn’t going anywhere. I’m not sure we all need to be as obsessed as we are with our protein intake. However, I can’t argue with the fact that protein intake needs to be prioritized + optimized if we are going to have lean, healthy, high functioning bodies. Do I think we need to push aside all the other macronutrients + fiber to consume large quantities of it? No way. However, we do need to know our numbers + hit our goals. Every. Single. Day.

Let’s hack your protein intake:

I’ve authored a few other articles about protein. These articles go into lots of detail about the whys and hows and how much on protein. Pop over there and then come on back for the hacks (The Vegetarian’s Guide To Protein, Tara’s Tips For Plant-Powered Athletes, Vegetables with the Most Protein, Easy Vegetarian Protein Hacks)

For my quick notes, here you go: as vegetarians, our protein requirements (pound for pound of body weight) are the same as our carnivorous friends, however, we need to be a little more creative on making sure we choose proteins from the right sources, are eating enough of them to unlock all of the correct amino acids, and eat a variety of proteins to make them all “complete” and adequate for what our bodies need them for.

So many of you say, but Tara, make it easy!!!! Let’s do this …

Tara’s Tuesday Tips:

**My 5 Favorite (and easy) Hacks to Hit Your Protein Goals as a Vegetarian**

Know your numbers

The Recommended Daily Allowance (RDA) for protein is 0.36 grams per pound of body weight for adults over 18. This needs to be adjusted for age and should also be adjusted up for athletes especially endurance athletes. There is some literature that suggests that this number needs to be adjusted up for vegans to 0.41 grams per pound to account for the nature in which plant protein is digested, but this does not add up to a whole lot of difference for us to be too concerned about. Aim for somewhere in this range being mindful off rounding up if you are an athlete.

Shake it up

Don’t be afraid of protein powders. Perfect for a snack, breakfast, lunch on the go, or post-workout. Look out for additives, sugars, and artificial sweeteners. If you are vegan, choose a plant-based protein or if you are vegetarian using a whey-based powder is a great option.

Snack on proteins

Make sure EVERY snack you eat includes protein! Power bites, edamame, tofu bites, egg or JUST egg muffin cups, chia puddings, oatmeal, raw nuts, or protein shakes/smoothies are a few awesome ideas.

Hack your meal prep

PLAN, PLAN, PLAN! Start by knowing your number. If you are 150 pounds, you need 54 grams pf protein per day (at least!, more if you are strictly vegan or active). So, that is 15 grams at each meal + one or two snacks). When you are not busy, portion out 15 grams of protein so that every day you can be sure you are nailing that goal by prioritizing those 4 pre-portioned proteins every time you eat.

Start the day with protein

Smoothies or shakes, oatmeal, quinoa bowls, tofu scramble, JUST egg or eggs, plan it + then execute it. Every. Single. Day. I promise this is a total game changer for your mood, energy, hunger, satiety, and cravings, TRY IT!

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 not getting bored + always getting enough grams per day. The next most important thing is know your numbers! Third, is to plan!

Above all, enjoy good food (protein and all) in the company of good people. I hope these writings help you on your plant-based journey and as always, reach out to me with any questions: tara@myvegetarianfamily.com 💚

All the best,

Tara 👩🏻‍🍳🪴