Healthy Living

Balancing Act:
When eating a plant-based diet, protein intake is key

by Elesha Kelleher, MPH, RD

If you’re a vegetarian for religious, ethical or pure health reasons, a well-planned vegetarian diet can meet all of your nutritional needs. There are a few categories of vegetarians. Some vegetarians include eggs, dairy and fish in their diets, while avoiding most meats (sometimes referred to as semi-vegetarians or flexitarians). A smaller group are vegans, and they avoid all animal products.

The most common question I get from vegetarians is how to intake sufficient protein while following a primarily plant-based diet. Fortunately, there are many ways.

How much protein do we really need? A very general guideline is ½ to 1 gram of protein per pound of body weight (or your goal weight if you’re trying to gain or lose weight). For example, if you weigh 150 pounds, you should consume about 75 to 150 grams of protein per day. Most of us lean toward the lower end of this spectrum. If you’re a body builder or you work out with weights several days a week, you should be on the higher end of the range.

The good news is that there are many high-protein vegetarian foods to choose from (some obviously may not apply to vegans): any variety of beans and legumes, nuts and nut butters, edamame, protein substitutes, protein powders, yogurt, cheese (soy/vegetarian cheeses are available at some specialty stores), eggs, protein bars, tofu (found in a lot of meat substitutes).

It’s important to include protein with every meal because it keeps you feeling full while sustaining energy levels. Breakfast options can include peanut butter, yogurt (Greek yogurt has three times the protein of other yogurts), protein substitutes like breakfast patties (Morningstar offers good products—aim for at least 7 to 8 grams of protein and less than 8 grams of carbohydrate), protein powder can be added to hot or cold breakfast cereals, eggs and protein bars. Women should aim for 7 to 14 grams of protein with breakfast. Men should consume about 14 to 21 grams of protein with breakfast.

Healthy high-protein breakfast menu ideas:

• One to two eggs or vegetarian breakfast patty on a whole-grain English muffin. One egg or breakfast patty contains about 7 to 8 grams of protein.
• A slice or two of whole-wheat toast on a multigrain waffle with a tablespoon of nut butter (almond, peanut, cashew are all delicious).
• A fruit smoothie with a scoop of (soy or whey) protein powder or Greek yogurt.
• Plain oatmeal with fresh berries and a handful of nuts or a scoop of protein powder. 
• Some breakfast cereals that contain protein include Kashi Go Lean and Special K Protein Plus. Protein powder can also be added to other favorite cereals. Look for at least 3 grams of fiber per serving and less than 5 to 7 grams of sugar per cup.
• Protein bars. Look for at least 10 grams of protein and less than 10 grams of sugar.

 

There are many lunch and dinner protein options for vegetarians as well:

• Beans and edamame are great additions to salads, casseroles or stir-fry. Each half cup of beans or edamame contains about 6 to 8 grams of protein.
• Experiment with tofu. Recipes are available online if you want to be adventurous. Tofu is primarily a soy protein that contains about 9 grams of protein per serving. When added to a dish, it takes on the flavor of whatever you cook it with. Try it in a vegetable stir-fry or add to soups, it can also be added to bean dishes to double the protein.
• Bocca brand makes a variety of meatless burgers, available in an array of flavors. Serve on a whole-wheat bun. Whole grains, like whole-wheat bread and whole-wheat pasta, contain more protein that their refined-flour counterparts. One slice of wheat bread contains about 2 to 3 grams of protein. Look for “whole wheat” or “whole grain” in the ingredients and avoid “enriched flour.”

 

Whether you’re a carnivore or an omnivore, protein is an important nutrient for every diet. It supports healthy skin, bones, muscles and organs, while helping our bodies fight infection and heal. Remember to also include plenty of fruits, vegetables, whole grains and heart-healthy fats to further balance your diet.

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