Everyone who just considers or decides to start with a plant-based diet, asks themselves if that diet will provide enough protein. The good news is that there are a lot of different options for us to get it. Therefore, you can choose from different protein bars, shakes, cookies, cereals, shots, and high protein vegetarian meals. Protein is something we need every day because our body stores it differently than carbs and fats.
Protein is a vital nutrient for building, maintaining, and repairing almost all tissues in our bodies. Those include muscles, bones, hair, blood, nails, and organs. Additionally, it keeps our immune system strong and gives us energy.
That is why we will talk about high protein vegetarian meals and organic shots that can help you get enough of this important nutrient.
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How much protein our body needs?
In the United States, the official recommended dietary protein intake for adults is around forty-six grams for women and fifty-six for men. However, this is for average body weights, so, your individual needs might vary.
To clarify, protein needs vary depending on age, weight, physical activity, lactation status, pregnancy, or level of stress. The recommended amount would be 0,36 grams of protein for every pound you weigh to reach your target. If you are pregnant or lactating, experiencing emotional stress, or an athlete who wants to build muscle, the recommendation is 0.45 grams of protein daily per pound.
Additionally, seniors might need more protein, because older adults tend to absorb protein less efficiently. Therefore, the recommendation for people older than 65 is between 0,44 to 0, and 0,52 grams of protein daily per pound.
However, children from four to thirteen years will need 0,43 grams. Adolescents from fourteen to eighteen need around 0,39 grams per pound.
To clarify, these values can be different for every individual, so the best thing would be to listen to use your best judgment, listen to your body, and consult with your dietitian or healthcare provider.
High protein vegetarian foods
It is a myth that only animal foods provide high-quality proteins. The truth is that many plant-based protein sources have healthy and quality proteins. For instance, the best plant protein sources are legumes and beans. Additionally, the percentage of calories that come from protein in tofu, green lentils, or tempeh is higher than in cow`s milk or bacon.
To get enough protein you can try some of these sources:
- Lentils – one cup has 18 grams of protein
- Tempeh – half a cup has 16 grams of protein
- Sunflower seeds – one-quarter of a cup has 7 grams of protein
- Black beans – one cup has 12 grams of protein
- Organic edamame – one cup has 17 grams of protein
- Hemp seeds – three tablespoons have 10 grams of protein
- Chickpeas – one cup has 16 grams of protein
- Quinoa – one cup has 9 grams of protein
- Broccoli – one cup has 6 grams of protein
- Almonds – one-quarter of a cup has 8 grams of protein
- Extra-firm organic tofu – three ounces have 9 grams of protein
- Oats – one cup has 6 grams of protein
- Pumpkin seeds – one ounce has 4 grams of protein
- Chia seeds – two tablespoons have 6 grams of protein.
High protein vegetarian meals
As we previously mentioned, getting the protein your body needs can be easy with a plant-based diet. Therefore, having a variety of plants in your diet can help you get that protein, especially by eating seeds, beans, nuts, whole grains, and legumes. Additionally, by combining these in plant-diverse meals you will know that you are always getting enough nutrients. In short, you can try some of these meals, too:
1. Quinoa chickpea salad
Along with legumes and lentils, chickpeas are a great protein source. They are super tasty and fiber-rich. Additionally, this is a great lunchtime meal. This salad will provide 18 grams of protein and it tastes amazing. Therefore, fresh herbs, chickpeas, peppery arugula, and nutty quinoa will make an amazing meal together.
2. Lentil bolognese sauce in instant pot
Great use for instant pot is making pasta sauces and you can make this classic sauce with lentils and mushrooms. This way you will get a great plant-based protein. For less fat and calories, you will get a spicy tomato flavor. Additionally, you can enjoy it with zoodles or pasta and eat this for lunch or dinner.
3. Quinoa tofu burrito bowls
This dish has two plant-based proteins – quinoa and tofu. It is a great source of vitamin B. Additionally, quinoa is a great gluten-free substitute for pasta. The meaty texture of tofu makes it easy to mix with the flavors and spices of this dish. Another great thing about this dish is that you can make it in only one sheet pan.
4. Omega-baked oatmeal
This meal is full of protein, fiber, and omega-3-rich hemp, flax, and chia seeds. Everyone loves a bowl of oatmeal, especially when you add a lot of great ingredients to it. Above all, this oatmeal will give you superfoods to fuel your day. Great source of plant-powered protein and heart-healthy fats. Therefore, together this will give you a lot of fiber, and 12 grams of protein per serving. It is a great way to start your morning.
5. Instant Pot chili
One more good use of instant pot is making soups, stews, and chilies. You will love this plant-based chili and it is something that everyone in your family will enjoy. Additionally, red and black kidney beans will give you fiber and protein. Adding avocado will provide heart-healthy fats.
6. Fried rice
This dish will make you forget about take-out food. Peas, carrots, and extra firm tofu will transform this basic dish into a fiber and protein-rich meal. Additionally, garlic, tamari, and peanut butter will add a great flavor.
7. Broccoli, tofu, and buckwheat curry
This dish will deliver great flavors, nutrition, and texture thanks to curry spices, chewy buckwheat, and crunchy broccoli. Most importantly, you will get 37 grams of protein per serving and all these nutrients, flavors, and textures will make you love this dish. It is a great lunch or dinner dish.
Organic shots
Organic wellness shots are small juice drinks that are a mixture of herbs, extracts, and spices. Therefore, you can find them in many different flavors and they will boost your immune system, reduce signs of aging, protect against many illnesses, and bust your immune system.
They usually come in small, one to three-ounce bottles and contain ingredients that have many health benefits. For instance, ginger will ease bloating and nausea. Furthermore, apple cider vinegar will help you with managing blood sugar levels, and turmeric will reduce inflammation in connective tissues, muscles, and the gastrointestinal tract.
Shots are a great source of nutrients packed in a small portion. Additionally, it is easier to drink a small portion of juice than to buy the ingredients, wash, peel, cut, and make juice.
Conclusion
To summarize, protein is essential for our bodies. It helps us avoid disease, and stay well and it is great to get it from plants. The variety of high protein vegetarian meals makes this easy and with the ideas for meals that we gave you, it will be even easier.
A well-balanced diet, enough protein, and other nutrients will help you stay healthy and energized. Additionally, organic shots can be a great addition and they will make sure that your metabolism and immune system are at the best level.