Facebook Pixel
EmpowHER Guest

How can I eat more protein as a vegetarian?

By Anonymous January 21, 2015 - 1:18pm
Rate This

Add a Comment1 Comments

HERWriter Guide

Hi Anon

Thanks for your question - it's a great one! 

A vegetarian diet is also very heart friendly and all that fiber can make a person's digestive system quite happy!

The benefits to a vegetarian diet are plenty but many people worry they will lack in certain nutrients, including iron and certain vitamins like B12, as well as zinc and potassium. Protein is also a great concern.  They also worry about not really feeling full or missing out on the satisfaction that chewing a good hearty steak or burger can supply.

On that particular note - veggies burgers, veggie links, veggie chicken, veggie hot dogs and veggie bacon can supply much of that satisfaction, along with high protein, fiber and iron contents, and less cholesterol and fat.

Hearty salads with tomatoes, cheeses, lettuce, peppers, cucumbers , onions, broccoli and dozens of other fruits and veggies can be very filling and give us much of the calcium we need for healthy skin, hair, teeth and bones.

Nuts like almonds and walnuts offer a satisfying chewy snack that's good for the heart and full of the good fats (like Omega 3) and anti oxidants our bodies need, as well as a good amount of protein.

All kind of beans are good for that chewing satisfaction, good protein, iron and fiber sources and dipping foods like hummus and baba ghanoush are great for healthy starter dishes or parties.

Pastas and rice are filling and delicious. I'm not a big fan of tofu - I just don't like the texture but many do and tofu can be incorporated into everything from salads to rice dishes to wraps. Speaking of wraps, tempeh (a personal favorite of mine!) wraps with avocado are heaven.

One cup of tempeh has a whopping 31 grams of protein! 

A word of caution with regard to vitamin B12 - vegetarians need to make sure they eat cereals or veggie products fortified with this vitamin, as it's main source is usually meat or dairy. A vitamin supplement might be a good idea here.

Use lots of spices and herbs to make your food as flavorful as possible and experiment as much as you like! There are thousands of different grains, pastas, rice, soybean derivatives, beans, breads, fruits and veggie combinations out there. The vegetarian diet is anything but boring!

Don't forget that dessert is also vegetarian!

When considering a vegetarian diet, it's important to not simply drop meat from your diet. You need to add many of the foods listed above and make sure that a well-rounded and well planned out vegetarian diet is substituted instead.

Last but definitely not least - a vegetarian diet is very environmentally friendly.

The vegetarian diet is not for everybody but we need to remember that when done properly, it's a healthy, delicious, fully nutritional and well-balanced alternative!

Has this information helped you Anon?
January 21, 2015 - 4:40pm
Enter the characters shown in the image.
By submitting this form, you agree to EmpowHER's terms of service and privacy policy
Add a Comment

All user-generated information on this site is the opinion of its author only and is not a substitute for medical advice or treatment for any medical conditions. Members and guests are responsible for their own posts and the potential consequences of those posts detailed in our Terms of Service.

Diet & Nutrition

Get Email Updates

Diet & Nutrition Guide

Have a question? We're here to help. Ask the Community.


Health Newsletter

Receive the latest and greatest in women's health and wellness from EmpowHER - for free!