Plant-Based Protein Made Easy: How to Get Enough as a Vegetarian

If you’re vegetarian, you may have heard the question: “Where do you get your protein?” The good news is, there are plenty of plant-based protein sources to meet your needs! While animal products are considered complete proteins, meaning they contain all nine essential amino acids, plant-based proteins can also provide all the essential building blocks your body needs. Some plant foods, like quinoa, soy products (like tofu and tempeh), and amaranth, are naturally complete proteins. However, most plant-based sources are considered incomplete, meaning they lack one or more essential amino acids. The key to getting adequate protein as a vegetarian is to eat a variety of protein-rich plant foods throughout the day. In doing so, you can ensure your body gets the full range of essential amino acids necessary for optimal health.

How Much Protein Do I Need?

Protein needs vary for every individual, but the general recommendation is 0.8 grams per kilogram of body weight (2). However, if you’re an active person, you may need closer to 1.2-2.0 grams per kilogram in order to support muscle repair and recovery.

Top Plant-Based Protein Sources

Vegetarians have plenty of options to reach their protein goals. Some of the best sources include:

• Legumes: Lentils, chickpeas, black beans, and soybeans are excellent protein sources (1).
• Tofu and Tempeh: These soy-based proteins are versatile and high in essential amino acids.
• Quinoa: Unlike most grains, quinoa is a complete protein, meaning it contains all nine essential amino acids.
• Nuts and Seeds: Almonds, chia seeds, hemp seeds, and pumpkin seeds provide both protein and healthy fats.
• Dairy and Eggs (if applicable): Greek yogurt, cottage cheese, and eggs are fantastic vegetarian protein options.

Complete vs. Incomplete Proteins: What’s the Difference?

Proteins are made up of amino acids, nine of which are considered essential because our bodies cannot produce them on their own. While some plant-based foods, like quinoa and soy, contain all nine essential amino acids, many plant sources lack one or more, making them incomplete proteins. 

That being said, by thoughtfully combining different plant-based protein sources, you can ensure your body receives all the essential amino acids it needs. This approach is known as creating complementary proteins. Some classic examples include:

• Beans and rice
• Peanut butter on whole-grain bread
• Hummus and whole-wheat pita

Tips to Maximize Your Plant-Based Protein Intake

1. Pair Incomplete Proteins: Utilize food combinations like beans on rice, as mentioned above, to ensure you’re getting all essential amino acids.
2. Snack Smart: Incorporate high-protein snacks like nuts, Greek yogurt, or roasted chickpeas in between meals.
3. Eat Protein at Every Meal: Spreading intake throughout the day helps to maintain muscle and satiety.
4. Try Plant-Based Protein Powders: If you struggle to meet protein needs, powders made from pea, hemp, or brown rice can be useful additions.

Final Thoughts: Plant-Based Protein and a Vegetarian Diet

A vegetarian diet can absolutely provide enough protein—as long as you plan wisely. By incorporating a variety of the plant-based protein sources we discussed, you’ll meet your needs while also enjoying a diverse and nutritious diet. Whether through whole foods or plant-based protein powders, there are plenty of ways to fuel your body and thrive on a vegetarian diet!

References

(1) Parker, T. (2020, July 16). How to get protein without the meat. Bhf.org.uk; British  

               Heart Foundation.

(2) Wempen, K. (2022, April 29). Are You Getting Too Much Protein?

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