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Hitting protein goals as a vegetarian can be tricky, especially when you have dietary restrictions like mine. As someone who doesn’t consume soy due to endometriosis and avoids milk but still enjoys dairy products like paneer and cheese, I’ve had to get creative with my protein sources. I aim for 80-100 grams of protein a day, and here’s how I make it work while sticking to a vegetarian diet.
1. Paneer
Paneer is my go-to source of protein. It’s versatile, delicious, and packs a protein punch. Whether it’s in a curry, grilled as a snack, or added to salads, paneer helps me meet my daily protein needs. A 100-gram serving of paneer contains about 18 grams of protein, making it an essential part of my diet.
2. Whey Protein Shake
As a vegetarian who works out, whey protein shake is my best friend. Whey protein is easily absorbed and provides about 20-25 grams of protein per scoop, and I have one scoop a day without fail. I usually blend it with water and sometimes add a banana or peanut butter for extra flavor and nutrition.
3. Legumes
Legumes like lentils, chickpeas, and black beans are staples in my diet. They’re not only rich in protein but also packed with fiber, which keeps me full and satisfied. I often make chole (chickpea curry) or enjoy a simple roasted curry with rice. A cup of cooked lentils contains around 18 grams of protein, making it a substantial addition to my meals.
4. Quinoa Khichdi: My Everyday Meal
Quinoa is a complete protein, meaning it contains all nine essential amino acids. I’ve made it a habit to have quinoa khichdi with some dal and rice almost every day for one meal. It’s filling, nutritious, and provides about 8 grams of protein per cup. Plus, it’s incredibly easy to make and pairs well with various veggies and spices.
5. Nutritional Yeast
I’ve recently started adding nutritional yeast to my meals, and it’s been a game-changer. Not only does it have a cheesy flavor, but it’s also a great source of protein and B vitamins. Just 2 tablespoons of nutritional yeast can add about 8 grams of protein to your meal, making it a perfect topping for salads, pasta, or even popcorn.
6. Cheese
Cheese, especially milk cheese, is another staple in my diet. It’s an easy way to add extra protein to carb-heavy foods like dosas or sandwiches. A slice of cheddar cheese provides around 7 grams of protein, making it a delicious and convenient way to up your intake.
7. Eggs: The Versatile Protein Source
Although I primarily focus on vegetarian sources, I occasionally include eggs in my diet. Eggs are incredibly versatile and provide about 6 grams of protein each. I like to add them to salads, have them boiled as a snack, or even make an omelet loaded with veggies and cheese.
8. BCAAs: The Workout Enhancer
If you work out regularly as I do, adding Branched-Chain Amino Acids (BCAAs) as an intra-workout drink can be beneficial. BCAAs help with muscle recovery and growth, making them a great addition to your fitness routine. They’re not a direct source of protein, but as the building blocks of complex proteins, they complement your protein intake by supporting muscle synthesis.
9. More Vegetarian Protein Sources
Here are a few more vegetarian protein options that I sometimes incorporate into my diet:
• Greek Yogurt: Thick, creamy, and packed with protein—about 10 grams per 100 grams.
• Tofu: While I avoid it due to soy, tofu is an excellent protein source for those who can have it, providing around 8 grams per 100 grams.
• Seitan: Made from wheat gluten, seitan is a fantastic meat substitute with about 25 grams of protein per 100 grams.
• Hemp Seeds: These tiny seeds are a complete protein and can be sprinkled on salads, smoothies, or oatmeal, offering about 10 grams of protein per 3 tablespoons.
Next steps
Increase your protein intake and watch your body transform: lustrous hair, strong nails, lean muscles, and an overall increase in your strength and activity levels.
Meeting your protein goals as a vegetarian doesn’t have to be a challenge. With a little creativity and planning, you can easily hit your daily protein targets and fuel your body for whatever life throws your way. Whether it’s through dairy, legumes, or protein shakes, there are plenty of options to explore. Start experimenting with these sources and find what works best for you!
