Smart Dieter's Guide For Vegetarian's On Protein Source

by BVC Shopify 5 min read

Smart Dieter's Guide For Vegetarian's On Protein Source

Here is a thing common for most of the vegetarians. They are all asked 1 question far more than any others. “Where do you get your protein in diet?”

Yes! Although, this is a question that may annoy some, it is a legitimate one. Why? Well as after all, when you think of protein, what is the first thing that springs to mind? This is meat. However, there are far many other sources of vegetarian protein, all of which can help you meet your macronutrient daily goals for wellness results.

Here in this article, we’re going to check out as to why protein matters in your diet, the difference between animal and plant based protein, and list out some of the best healthy vegetarian options you can eat as part of your balanced diet regime in the day. By the end of the article, you’ll have all the answers you need to that sometimes vexing question!


Here is science 1st up for you. Protein is found all throughout our bodies and is essential to every cell in the body. Talking in the terms of weight loss and exercise, your body uses protein to build and repair tissues. This is also one of the key components of your bones, the muscles, the cartilage, skin and the blood.

Yes it is true that the body can store extra fat and carbohydrates for use when needed but what about proteins? Well frankly pointing out it can’t do the same for protein. This makes it even more essential to eat enough of protein rich food on a daily basis so you can continue to build and maintain muscles and other body structures.

Many of you who are trying to lose weight turn to a high-protein, low-carbohydrate diet. There are several benefits in doing so because high-protein diets:

  • Increase fat burning in the body.
  • Increases satiety, meaning you’ll feel fuller and more satisfied after your meal.
  • Decreases daily calorie intake by the body.
  • Leads to weight loss results.

Here is a clear picture up front for you. When you consume more protein and fewer carbohydrates and fats, the body must work harder. What for? In order to convert protein into energy. Thus consequently, it burns more calories and this can result in weight loss.

But at the end of it, you shouldn’t eat too much protein. Why? As this may create long-term health complications for you.


As a vegetarian yes you can still eat eggs, dairy, and even good quality plant-based options, but not one food type. What is it? The most protein-dense source of nutrition: meat. So, what exactly is the difference between an animal and a plant-based protein?

Your body does the work of breaking down protein into amino acids. This is done although whether it comes from a plant or an animal. The main difference between the 2 is that while most animal proteins contain the complete amino acid profile our bodies need to thrive, not all plant proteins do this. Yes some lack the essential amino acids such as the methionine, tryptophan, lysine and even isoleucine.

The essential amino acids are the ones which the body can’t manufacture itself and have to be obtained from food sources. But this doesn’t mean that plant proteins are poor substitutes. What it means is that they only lack one or more of the essential amino acids necessary for the human body.

The likely hood is high and it’s perfectly possible as a vegetarian to receive the required amount of essential amino acids if you include a variety of quality plant-based proteins in your diet throughout the day. As doing this will ensure that you’re fuelling your body properly when you’re exercising and losing weight and will stay fit and well in health.

Thus, in the case if you’re a vegetarian or are interested in trying a vegetarian diet, it’s important as a smart dieter that you familiarize yourself with the healthiest sources of protein. This will help you plan meals around these ingredients and ensure you’re consuming a good balance of nutrients.

As a rule of thumb, it’s best to stay away from processed foods such as meat substitute products like seitan, and stick with whole, natural foods. By doing this you’ll provide your body with many more nutrients. This even if the alternative sources are lower in protein quotient.

5 sources of vegetarian protein you can use in high protein vegetarian meals:

Lentils – Lentils contain 18 grams of protein and almost 50 percent of your daily requirement of fiber per cup. Also rich in folate, manganese, and iron, lentils are a great all-around source of nutrition in addition to its high protein levels.

Beans – Beans, including kidney, pinto, black, and garbanzo, contain about 15 grams of protein per cooked cup. Like lentils, they’re rich in other nutrients such as iron, folate, phosphorus, potassium, manganese, and other compounds.

Quinoa – Quinoa is a nutritious alternative to rice and simple to incorporate in salads, stir fries, and other dishes. It includes 8 grams of protein per cooked serving (1 cup). Rich in fiber, iron, magnesium, and manganese, it’s a versatile food you can throw in practically any dish.

Oats – Oats may not seem like a protein powerhouse but just half a cup of dry oats contains about 6 grams of protein and 4 grams of fiber. Oats aren’t the complete protein that beans and other plant proteins are, but they bring other health benefits, so are a great way to provide an extra hit of protein to your diet.

Green Peas – Green peas may seem like an unassuming vegetable, but they contain 9 grams of protein per cooked cup which is more than a cup of milk! They’re also classed as a whole food and packed with nutrients; they provide fiber and a range of vitamins including A, C, K, thiamine and folate, along with various minerals.


So, it’s reassuring to know that as a vegetarian, you don’t need to sacrifice on protein. You can still consume some animal products, like eggs and dairy, but you’ll benefit by focusing on the plant proteins described here as well.

Planning your meals around these proteins is a simple way to be mindful of your macronutrient balance. However, while you should definitely concentrate on getting enough protein to power your body, you don’t want to focus too much on any one macronutrient.

Remember, protein is essential when you want to exercise and build muscle. But it’s also important that you balance your protein intake with complete nutritional supplements to power your physical activity and drive results.

How do you track your protein intake? Tell us your tips in the comments below.

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