If you are just going vegetarian, you may be wondering how you will adequately meet your nutritional needs. One question frequently asked of vegetarians is how they get enough protein. It is quite possible to eat a plant-based diet and get all the protein and other nutrients you need. The key is to maintain variety in your diet. You can get all the protein you need by combining whole grains with nuts, beans, tofu or tempeh.
Step 1
Replace white rice and pasta with whole grains. Quinoa, for example, is a rich, nutty grain that takes only 15 minutes to cook and is a source of complete protein. Brown rice, bulgur and wheat berries are also high in nutrients and fiber.
Step 2
Use beans and legumes in your cooking whenever possible. A food processor comes in handy for making a puree of beans that can be added to soups to make them thick and creamy. Make your own bean dips, including hummus, which uses chickpeas for its bulk.
Step 3
Carry nuts with you for a protein-rich snack that is also high in essential fatty acids. You can also try unsalted nut butters like almond and cashew. Experiment with all the dishes to which you can add nut butters, such as oatmeal, wraps and soups.
Step 4
Eat low-fat dairy if you are not vegan. Add plain yogurt to baked potatoes, dips and any other foods that call for sour cream. String cheese is a good high-protein snack you can take with you to work or school.
Step 5
Use textured vegetable protein in place of ground beef in tacos, chili, casseroles and spaghetti sauce. Dry vegetable protein crumbles are very inexpensive and are often available in the bulk section of the health food store,. Vegetarian burger crumbles are located in the frozen foods section of most supermarkets.
Step 6
Add a scoop of whey or soy protein powder to smoothies and oatmeal. Protein flavors are available in flavored and unflavored versions.
Things You'll Need
- Legumes
- Quinoa
- Tofu
- Nuts
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