Easy Ways to Get More Protein on a Vegetarian Diet
One of the most common questions about meatless eating is, “Where do I get my protein?” The good news is that there are plenty of delicious answers, and most of them are already in your kitchen or just a grocery aisle away.
Everyday protein-rich foods
- Beans, lentils and chickpeas – filling, affordable, and endlessly versatile. Try them in our Red Lentil Dal or Mediterranean Chickpea Salad.
- Tofu and tempeh – soak up whatever flavors you cook them with. Our Crispy Sesame Tofu Stir-Fry is a good place to start.
- Nuts, seeds and nut butters – a spoonful stirred into oatmeal or a handful on a salad adds staying power.
- Whole grains – quinoa, oats and whole-wheat pasta contribute more protein than many people expect.
- Eggs and dairy – for vegetarians who include them, eggs, Greek yogurt and cheese are easy additions.
Simple ways to add more
- Stir chickpeas or white beans into soups and pasta dishes.
- Top salads and bowls with roasted chickpeas, seeds or crumbled tofu.
- Start the day with something more substantial than toast alone, like our Overnight Oats with Berries with a spoonful of nut butter or a scoop of yogurt.
- Build meals around a legume or tofu dish, then round them out with grains and vegetables.
Everyone’s needs are different, depending on age, activity level and health. If you have specific nutrition goals or a medical condition, a registered dietitian can help you plan. This post is general cooking inspiration, not medical advice.
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