June 22, 2022
If meat isn’t your thing – for whatever reason – there are so many other food choices that pack a real protein punch! By ensuring that there’s a protein included with every meal, snack – and even some desserts – you’ll find yourself hitting your daily protein intake goals in no time.
Whether you’re a seasoned vegetarian looking for new inspiration, or just getting started on your meatless journey, check out some of these tips to help you hit up to 100g of protein per day as a vegetarian.
>> Check out our 20-Minute Meal Guide, which includes a ton of quick and healthy vegetarian recipes! Now only $14.99!
Nothing shouts breakfast quite like eggs! Eggs are truly one of the most versatile foods, with seemingly endless ways to prepare them: from sunny-side up atop avocado toast, to scrambled with veggies and cheese, to hard or soft-boiled. Coming in at a whopping 12 to 13g of protein each, eggs make a fantastic choice to include in your breakfast (or any time!) rotation.
Other breakfast options include overnight oats (or regular, make-in-the-moment oats!) and smoothies – just be sure to include protein in the form of protein powder, yogurt, or nut butters.
If you love a big salad like we do, your options for protein are truly endless! High-protein cheeses like feta and halloumi make for fantastic salad toppers, while a complete protein like quinoa can become the base to your bowl without adding too much extra volume. If density is what you’re after, combine legumes or beans like chickpeas, black beans, or lentils with a carb like brown rice to kick-start the burrito bowl of your dreams.
Snacking is often an area of eating where we don’t consider protein – but it can be pretty easy to make sure even our snacks are nutritious and filling! Hummus paired with veggies and crackers is a go-to, as well as cottage cheese with fruit, and make-ahead bites like our Fit Almond Energy Balls – find the recipe in our 20 Minute Meal Guide!
Tons of warm, hearty, traditionally meat-based meals can be modified to be vegetarian, while still bringing a ton of protein to the table. Tofu and tempeh are great substitutions – some of our favourite ways to prep them include curries and stir frys, on top of a salad, or over buckwheat soba noodles – another great source for even more protein.
Often traditional dried pastas contain a significant serving of protein, and if you’re looking to up your intake even further, you can try chickpea and other legume-based pastas.
🍗 You can also check out meat substitutes like plant-based burgers, chicken, bacon, etc., but it’s important to note that these vegetarian alternatives often don’t have the same nutritional breakdown of what they’re imitating. It’s totally cool to include these items in your vegetarian diet in moderation, especially if you’re trying to kick a meat craving, but try not to rely on them for a significant portion of your protein intake.
Don’t get us wrong: we’re not here to tell you that all dessert needs to be a nutritious, protein-packed part of every day – eat that regular birthday cake, girl! But, when you are looking to hit a protein goal, or just need a little more nutrition at the end of your day, simple desserts like Greek yogurt bowls with fruit and maple syrup can help you end your day feeling nourished and energized.
What are your favourite ways to get your protein in? Share yours in the comments below.
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