Nutrition
Over 20 million Americans consider themselves a vegetarian, choosing to leave meat out of their diets. As this trend grows, so does the variety of plant-based foods and protein options now available in grocery stores and on restaurant menus.
Some choose meatless meals for health, environmental or ethical reasons, while others want to cut back on meat intake and include more plant-based options in their in their daily lives. You may have heard the longtime myth, that vegetarians likely do not get enough protein in their daily routine.
You may have also heard the long-standing myth that vegetarians don't get enough protein or are at risk of deficiency. In reality, there are plenty of vegetarian foods that provide adequate protein and support a well-balanced, healthy diet. Here are some helpful tips if you’re following or considering a meat-free lifestyle.
Why protein is important
Getting enough protein in your diet is essential for a healthy body. Made up of important building blocks called amino acids, protein helps keep your cells in good shape, strengthens your muscles and supports the health of your tissues, bones, skin and hair. Having protein in your diet can help you:
- Make enzymes that break down food
- Regulate your hormones
- Build and repair tissue
- Carry oxygen throughout your body
- Maintain a healthy weight
- Strengthen your immune system
Meat-free protein sources
You don’t have to eat a big steak every day to get your necessary protein. If you choose to follow a vegetarian diet, there are still several ways to include protein-rich options that are meat free and nutritious. Foods high in protein include:
- Beans
- Cheese
- Eggs
- Grains
- Greek yogurt
- Lentils
- Legumes
- Nuts
- Soy-based products
How much protein do you need?
The recommended dietary allowance for protein for a healthy individual (not battling chronic or acute illness) is 0.36 grams of protein per pound of body weight. For example, a person who weighs 165 pounds should consume 59.4 grams of protein per day. Contact your doctor to verify how much protein you need.
Here are some vegetarian-friendly foods and the amount of protein they supply per serving:
| Peanut Butter (2 tablespoons) | 8 g | |
|---|---|---|
| Cashews (18 nuts) | 5 g | |
| Edamame (1 cup) | 17 g | |
| Black Beans (1/2 cup) | 8 g | |
| Garbanzo Beans / Chickpeas (1 cup) | 11 g | |
| Red Lentils (1/2 cup) | 12 g | |
| Quinoa (1 cup cooked) | 8 g | |
| Tofu (1/2 cup) | 10 g | |
| Tempeh (1 cup) | 31 g | |
| Almonds (23 nuts) | 6 g | |
| Greek Yogurt (3/4 cup) | 18 g | |
| Eggs (1 egg) | 7 g | |
| Cottage Cheese (1/2 cup) | 12 g | |
| Pinto Beans (1 cup) | 15 g | |
| Nutritional Yeast (2 tablespoons) | 10 g | |
Mom’s Meals® can help
We make it easy and delicious for vegetarians to help get the nutrition they need for better health. Conveniently delivered direct to homes nationwide, Mom’s Meals offers a full menu of options that include dairy and eggs, but are free from beef, pork, poultry and fish.
Each meal is developed by professional chefs and registered dietitians to not only be nutritious, but delicious too. Plus, you can choose the meals you want in each delivery, so you can enjoy more of your favorites!
