Proteins ensure the full functioning of all body systems. With meat and dairy products, a person receives a set of essential amino acids for the formation of his own body cells. For vegetarians, protein deficiency is becoming an urgent problem, since its intake with animal food is limited or completely absent.
In addition, there are several essential amino acids. The body does not know how to synthesize them on its own, like all other amino acids, and receives them only from food. These substances are found in the most assimilable form in animal food.
To replace essential proteins, vegetarians include high protein dairy and plant foods in their diet.
How Much Protein Do Vegetarian and Vegan Need
An adult needs 0.8 g of protein per 1 kg of body weight per day. There is a formula by which you can calculate your protein requirement.
The body weight is divided by 2.2, the resulting figure means the net weight excluding liquid. The result is multiplied by 0.8. The resulting number reflects the amount of protein needed per day.
List of Protein Foods Suitable for Vegetarians
Vegetarianism means completely eliminating meat from the diet. But for normal life, the intake of proteins is necessary. Animal protein can be obtained from dairy products.
There are several foods that are mistakenly considered vegetarian and are listed in the table.
| Product | Source |
| Gelatin | Cartilage, bones, hooves |
| Vegetable canned food | Animal fat may be present |
| Marshmallow, souffle, pudding | Contains gelatin |
Yogurt (Greek, fat-free)
There are 10 g of protein per 100 g. Greek yogurt can help burn fat and increase muscle growth. The product also contains probiotics - bacteria that colonize the intestines and participate in the digestion of food and the formation of immunity.
Cottage cheese
100 g contains 14-16 g of protein. If you follow a protein diet, you should give preference to low-fat cottage cheese.
Milk (dry / skimmed)
100 g of milk powder contains 26 g of protein. Used for weight loss and muscle gain. Powdered milk is 80% casein, therefore it is used by athletes as a slow protein. Also, the product is used for weight loss.
Cheese (Parmesan)
Parmesan is a complete protein source for vegetarians. 100 g of the product contains 38 g of proteins.
Goat cheese
The product contains 22 g of protein per 100 g. Cheese also contains a complex of vitamins and minerals, it promotes intensive muscle growth due to its protein-rich composition.
Chees Feta
100 g of cheese contains 14 g of protein. The dairy product is often used as an ingredient in salads.
Egg
Chicken eggs are a source of complete proteins, fats and carbohydrates. Contains 13 grams of protein per 100 grams. In addition, they have a high content of B vitamins. The most useful cooking method is cooking.
It is not recommended to drink eggs as there is a risk of contracting salmonellosis.
List of foods containing vegetable protein
Vegans strictly adhere to a plant-based diet, which implies the rejection of not only meat, but also products obtained from animals, so their diet does not sufficiently compensate for the protein deficiency.
However, with the correct composition of the menu from the permitted list of ingredients, the occurrence of negative consequences due to the lack of animal proteins can be prevented.
Chia (Spanish Sage) Seeds
Chia seeds contain 16.5 g of protein per 100 g of product. Spanish sage is a source of nine essential amino acids. In addition, the seeds contain fats, carbohydrates, fiber. This composition improves intestinal motility and speeds up metabolic processes.
Soybeans and soy products
Soy is a good substitute for meat as it contains 50% protein. Promotes the replenishment of amino acid deficiencies. Beans are used as food.
Excessive consumption of the plant by men can harm the body, since soy contains phytoestrogens - compounds similar in structure to female sex hormones.
The beans are used to prepare a fermented product called tempeh, which is very popular in vegetarian cuisine.
Hemp seeds
100 g contains 20.1 g of protein. Hemp seeds are non-toxic. They are added to salads or sports supplements.
The product also contains a large amount of polyunsaturated fatty acids, which prevent the development of heart and vascular diseases.
Quinoa
The plant belongs to grain crops. 100 g of product contains 14.2 g of protein. Grains are added to salads, side dishes and drinks. The plant is a complete source of fiber, unsaturated fatty acids and arginine.
Ezekiel's bread (leavened cakes)
Bread is made from several grains:
- millet;
- lentils;
- beans;
- barley;
- spelled wheat.
One serving (34 g) contains 4 g of protein, while the product is a source of 18 amino acids, 9 of which are irreplaceable.
Vegan flatbread is used to make snacks. Athletes consume the product as a snack or substitute for one meal.
Amaranth (squid)
100 g of squash contains 15 g of protein. The plant compensates for the protein deficiency, contains magnesium, calcium and fiber. There are several recipes for preparing a plant. Most often, amaranth is added to oatmeal, salads and other dishes.
Hummus
Chickpeas are obtained from tahini - sesame paste. There are 8 g of protein per 100 g of the product. Such a dish cannot fully replace meat food, but it contains essential amino acids.
Buckwheat grain
100 g of porridge contains 13 g of protein. The product belongs to slow carbohydrates and promotes weight loss. To cook porridge, take 1 / 2-1 glass of grains and boil for 5-7 minutes in boiling water.
Buckwheat contains a large amount of fiber, which improves the digestion process.
Spinach
There are 2.9 g of protein per 100 g of a plant. Spinach is steamed or added to a salad fresh.
Dried Tomatoes
100 g of product contains 5 g of proteins. They are popular among vegetarians as they contain a large amount of antioxidants. These compounds prevent premature skin aging, as well as reduce the risk of developing cancer and cardiovascular diseases.
Guava
Guava is a fruit rich in vitamin C, protein and other nutrients. There are 2.6 g of proteins per 100 g.
Artichoke
100 g of a plant contains 3.3 g of protein. To prepare an artichoke, you need to take the core and process it further. Leaves are generally not used as they taste bitter.
Peas
There are 5 g of protein per 100 g of peas. The plant is used as a porridge or an ingredient in other dishes.
Beans
Beans are high in protein - there are 21 g of protein per 100 g. Grains are a source of B vitamins, which have a beneficial effect on the functioning of the nervous system.
Lentils
100 g of grains contain 9 g of protein (boiled). In addition, lentils contain a lot of fiber. Regular consumption of the product helps burn fat.
Peanut butter
One teaspoon contains 3.5 g of protein (25 g per 100 g of product). Peanut butter is used as a dessert.
Teff
Cereal, 100 g of which contains 3.9 g of protein (ready-made). The plant is prepared as a side dish, added to dishes.
Triticale
The plant is a hybrid of rye and wheat. 100 g of product contains 12.8 g of protein. The grain is also rich in magnesium, potassium, calcium and iron.
Peeled pumpkin seeds
Pumpkin seeds per 100 g contain 19 g of protein. The use of the product should be limited when losing weight due to its high calorie content (556 kcal per 100 g).
Almond
Almonds contain a sufficient amount of protein - there are 30.24 g of proteins per 100 g.
Cashew nuts
Nuts are rich in protein - there are 18 g of proteins per 100 g. However, the product has a high calorie content, so it should be discarded during the period of dieting (600 kcal per 100 g).
Banza Pasta
100 g of chickpea paste contains 14 g of protein. It also contains a lot of fiber and iron, which are especially necessary for vegans due to the lack of meat in the diet.
Sports Supplements
In bodybuilding, there are special supplements that are made for vegans and vegetarians. They include a complex of plant proteins.
Among the most popular dietary supplements is CyberMass Vegan Protein.
Also, athletes use gainers, which include not only proteins, but also carbohydrates and fats, which compensate for nutritional deficiencies in case of malnutrition.
In order to get essential amino acids, it is recommended to include BCAA in the diet.
