7 Tips to Add Protein to Your Vegetarian Diet

Hey there, friend! I know protein has been a hot topic lately and for good reason. Protein is an essential nutrient that plays a crucial role in maintaining and repairing your body. It's the building block of muscles, skin, enzymes, and hormones, helping you stay strong and healthy. Whether you're powering through a workout, recovering from an injury, or just going about your daily activities, protein provides the energy and support your body needs to function optimally. For vegetarians, finding diverse sources of protein ensures you're meeting your nutritional needs and maintaining a balanced diet.

My personal experience with adding more protein to my daily intake has been very positive. I have seen muscle growth and gained so much more energy. I turn 41 this year and happy to say I feel better in my 40's then I did in my 20's! Thanks to a balance of healthy lifestyle habits including adding more quality protein to my well balanced diet!

So, read on! Let's explore some delicious (often fiber rich) ways to boost your protein intake! Be sure to scroll all the way to the end for some healthy and delicious recipes.

1. Incorporate Plant-Based Protein Sources

Legumes: Beans, lentils, and chickpeas are fantastic protein powerhouses. Toss them into soups, salads, or whip up a hearty bean chili for a protein-packed meal. Quinoa: This mighty grain is a complete protein, meaning it has all the essential amino acids. It’s great in salads, as a side dish, or even for breakfast. Edemame: This protein powerhouse is great tossed on salads, sprinkle on some salt and pepper and eat them as is, or blend them up with some chick peas and enjoy them as a dip!

2. Embrace Nuts and Seeds

Nuts: Snack on almonds, walnuts, or cashews, or add them to your salads and homemade granola for an extra protein punch. Seeds: Chia, hemp, and flaxseeds are not only loaded with protein but also healthy fats. Sprinkle them on smoothies, yogurt, or oatmeal for a nutritional boost.

3. Opt for High-Protein Grains

Buckwheat: Despite its name, buckwheat is gluten-free and high in protein. It’s perfect in pancakes, porridge, or as a side dish. Farro and Bulgur: These ancient grains are protein-rich and make excellent additions to salads, soups, or grain bowls.

4. Add Protein-Rich Vegetables

Broccoli: High in protein and fiber, broccoli is great steamed, roasted, or in stir-fries. Spinach and Kale: These leafy greens can be blended into smoothies, tossed in salads, or sautéed as a side dish.

5. Include Dairy or Dairy Alternatives

Greek Yogurt: Packed with protein, Greek yogurt is delicious with fruit, honey, or as a smoothie base. Cottage Cheese: Another protein-rich option that’s perfect as a snack or in savory dishes. I personally love a bowl of cottage cheese and yogurt, topped with homemade granola and blueberries on top. Dairy Alternatives: Fortified plant-based milks like almond milk can provide an extra protein boost.

6. Try Meat Substitutes

Tofu: This versatile protein can be stir-fried, baked, or added to soups and salads. It soaks up flavors beautifully! I am not a fan of highly processed fake meats.

7. Eggs

Eggs: They’re one of the best sources of high-quality protein. Scramble them for breakfast, boil them for a salad, or bake them into a frittata. Eggs are incredibly versatile and nutritious.

8. Incorporate Quality Protein Powders

Plant-Based Protein Powders: Pea protein and hemp protein can easily be added to smoothies, oatmeal, or baked goods for a quick protein fix. Whey Protein If you're okay with dairy, whey protein is an excellent, high-quality source of protein that can be in the same examples provided above. It's perfect for a post-workout protein boost.

How much protein do you need? That is a personal question, the recommended daily protein intake for women varies depending on age, activity level, weight, and other factors. Speak with a professional to know what is best for you!

Happy eating, happy sipping and cheers to a HEALTHY YOU!

Recipes to try:

Chia Seed Pudding

Tofu and Chickpea Quinoa Bowl

Lentil Balls

Instant Pot - Green Moong Daal

Green Smoothie