Vegetarian Protein Sources: Best Vegetarian and Vegan Picks

As a vegan, vegetarian, or aspiring vegetarian, you might be concerned about getting enough protein in your diet. Fortunately, there's no need to worry! There are plenty of good sources of plant-based protein that can help you meet your daily requirements. Vegetarian and vegan diets can provide all the essential amino acids needed for optimal health.

The only thing you need to do to ensure you're getting enough protein is to include a wide range of plant-based sources in your meals. Foods such as legumes, nuts, seeds and whole grains provide significant amounts of protein. They can easily be mixed, matched and incorporated into your daily menu. By consuming a balanced selection of these protein-rich foods, you'll be able to meet your body's needs. At the same time, you can enjoy the benefits of a healthy, plant-based diet low in saturated fat.

When planning your meals, keep in mind that variety is key to obtaining all the essential amino acids and nutrients required for good health. By adding different veggie and vegan protein sources into your diet, you will not only support your body's needs - you will also discover new and exciting flavours, dishes and cooking methods that make your meals even more enjoyable.

What are Good Sources of Protein?

Eating a well-balanced diet is crucial, and protein is a key component of your nutrition. It's so significant because it contains amino acids - the building blocks of your muscles. Your body needs these amino acids to grow, maintain and repair muscles. But that's not all. They also play a vital role in various bodily functions, such as hormone production and immune system support.

Amino acids that your body can't produce on its own are called "essential amino acids". These amino acids have to come from your diet. Luckily, there is a variety of plant protein sources that can provide them. Some examples include legumes, whole grains, nuts and seeds.

We need to consume a mix of plant protein sources to ensure they're getting all the essential amino acids in the right amounts. By combining foods containing complementary amino acids we achieve what's known as a complete protein profile – containing all the essential amino acids your body needs. But it's not as hard or daunting as it sounds! Examples of complementary proteins include beans and rice, hummus and pita bread, or peanut butter and whole grain bread. Easy enough, isn't it?

Vegan Plant-Based Protein: Peas, Lentils, Tofu and Co.

In this section, we'll explore some protein-rich plant foods. We can categorise them into three main sub-sections: Legumes and Pulses, Nuts and Seeds, and Grains and Cereals.

Legumes and Pulses

Legumes and pulses are a fantastic and versatile source of protein! Some examples include:

• Lentils: Packed with protein and also rich in iron and fibre. 
• Chickpeas: A super versatile source of protein, fibre and essential minerals.
• Peas: Peas provide a good dose of vitamins A, C and K.
• Beans: Black beans, Kidney beans, Edamame - all are rich in protein, fibre and important minerals.
• Tofu: It's not a legume itself, but it's made from soybeans and an excellent versatile plant-based protein source. 

Nuts and Seeds

Nuts and seeds offer a healthy, protein-rich snack option! 

• Almonds: Packed with protein, healthy fats and essential vitamins.
• Peanuts: Besides protein, they provide healthy fats and antioxidants.
• Hemp seeds: A complete protein source that also offers omega-3 and omega-6 fatty acids.
• Chia seeds: Rich in protein, fibre and healthy fats!
• Sunflower seeds: These humble seeds are high in vitamin E and provide heart-healthy fats.

Grains and Cereals

Grains and cereals are often seen as carbs, but they actually contain significant amounts of protein.

• Quinoa: A complete protein source high in essential amino acids.
• Oats: Besides being protein-rich, they offer a great source of fibre.
• Brown rice: Brown rice retains its nutrient-rich bran and germ, making it extra healthy.

You see, there's no shortage of protein-packed plant foods! Incorporating them into your diet will keep you fuelled, healthy and satisfied. Don't be afraid to experiment with new recipes and combine legumes, nuts, seeds and grains to create diverse and delicious meals. Bon appetit!

High-Protein Vegetarian Foods: Dairy and Eggs

Let's explore some options that are animal-derived, but don't contain meat, making them suitable for a vegetarian lifestyle. 

Dairy products can be an excellent source of vegetarian protein while also providing essential nutrients such as calcium, vitamin D, and vitamin B12. Common options include milk, cheese and yogurt. Including dairy products can benefit your health and ensure you receive the necessary nutrients - as long as you opt for lower-fat options.

• Milk: A staple in many vegetarian diets. Milk provides a good balance of protein, carbohydrates and fat. It is also rich in calcium and vitamin D. 
• Cheese: Cheese is another popular choice for vegetarians due to its high protein content and versatility. However it's usually quite high in fat. 
• Yogurt: Yogurt, particularly greek yogurt, is a great option for a protein-packed breakfast or snack.

Besides dairy, eggs are also a great vegetarian protein source. They offer all the essential amino acids your body needs to function well. And they contain a host of other important nutrients, including vitamin B12 and iron.

Other Considerations for A Vegetarian or Vegan Diet

As a vegetarian, your primary concern might be protein. However, there are other important nutrients to consider in your diet to support your health and well-being. Let's have a look at which aspects to consider when planning your meals.

Iron and Zinc: Be mindful of your iron and zinc intake, as these minerals are less readily absorbed from plant-based sources [1]. Incorporate foods like beans, lentils and tofu into your diet. Try to combine them with vitamin C-rich foods like citrus fruits or bell peppers to enhance absorption.

Calcium and Vitamin D: Maintaining bone health is essential! Focus on including calcium-rich veggie foods like leafy greens, some fortified plant-based milks and sesame seeds [2]. To ensure sufficient vitamin D levels consider spending time outdoors in the sunshine and taking supplements - particularly during winter months.

Omega-3 Fatty Acids: While fish is a common source of omega-3 fatty acids, vegetarians can easily obtain these essential fats from sources like chia seeds, walnuts, and flaxseeds. Including these foods in your diet can contribute to overall heart health and also support cognitive function.

Fibre, Vitamins, and Minerals: Vegetarians typically already consume higher amounts of fibre and various vitamins and minerals due to their increased consumption of fruits, vegetables, and whole grains - so there is nothing to worry about here [3]! These nutrients promote better digestion, reduced risk of heart disease and enhance overall health.

Plant-Based Food Sources of Protein: Summary

Between legumes, nuts, grains and meat alternatives such as tofu or soy products, there is really no shortage of vegetarian and vegan protein sources. Incorporating a variety of them into your diet will ensure that you nail your daily protein requirements and stay in excellent shape and overall health. Enjoy exploring new recipes and flavours, and don't forget: if all fails, there's still protein shakes to boost your daily intake!

Sources

[1] Craig WJ. Nutrition concerns and health effects of vegetarian diets. Nutr Clin Pract. 2010 Dec;25(6):613-20. 

[2] Barr SI, Rideout CA. Nutritional considerations for vegetarian athletes. Nutrition. 2004 Jul-Aug;20(7-8):696-703. 

[3] Brown DD. Nutritional Considerations for the Vegetarian and Vegan Dancer. J Dance Med Sci. 2018 Mar 15;22(1):44-53.