In this post, we'll look at five ways vegetarians can increase their protein intake on a regular basis.
Different Vegetarian Eating Styles
Lacto-ovo vegetarianism, which is a type of vegetarianism that excludes animal meat but consumes dairy products and eggs. Lacto-vegetarians, on the other hand, ingest dairy products but abstain from eggs and meat. Ovo vegetarians ingest eggs but abstain from meat-based goods, whereas vegans abstain from all meals produced from animals or animal products.
Why Is Protein Important For Vegetarians?
Consuming adequate protein is a continual problem for vegetarians, and more especially, newer vegetarians. Protein is perhaps the most essential macronutrient of the three since it plays so many functions in our everyday lives.
If you live an active lifestyle and want to reach your maximum potential in terms of growth and recovery, protein should be at the top of your priority list. Protein is required for muscle repair, development, immune system health, and a variety of other bodily activities.
If we do not consume enough protein on a consistent basis, we risk losing vital muscle mass, which can result in a host of additional problems. Protein-deficient diets can result in a loss of lean muscle mass and strength over time, as well as a slower metabolism (due to decreased muscle mass).
Five Simple Ways for Vegetarians to Increase Their Protein
The following are five strategies I've been utilizing to meet my daily protein requirements while adhering to our meatless dining days. These are also approached that I've assisted people with.
1. Increase your protein powder intake.
Protein powder is one of the simplest methods to boost protein consumption on a regular basis, regardless of your eating pattern. There are so many different types of protein powders on the market that no matter what kind of vegetarian diet you follow, you'll be able to find one that meets your demands. Additionally, as more active people shift away from animal-based goods, there is an increasing number of plant-based protein powders on the market. If you eat dairy, you might want to try casein or whey protein.
It's important to mention that not everyone loves drinking protein shakes straight, and that's perfectly OK. In this situation, we'll need to be a little more selective about how we consume and use the protein powder in light of your requirements and goals.
2. Increase your intake of lentils and beans
While trying to meet my daily protein target, lentils and beans have proven to be a lifesaver. Lentils, which belong to the legume family, may be used in a number of dishes. Lentils are a fantastic go-to choice for lunches and dinners in general.
3. Chickpea Pasta
When protein intake is a problem, chickpea pasta and other bean-based pasta varieties are other fantastic choices worth considering. Chickpeas are also legumes, and when cooked into pasta, they provide a good source of protein.
4. Egg Whites And Eggs
Another great approach to obtain adequate protein on a daily basis is to eat eggs and egg whites. The best thing about eggs is that they're inexpensive, rich in nutrients (when eaten with the yolk), can be used in a variety of dishes, can be eaten at any meal, and have a balanced macronutrient profile.
5. Protein Bars Made from Plants
Exploring plant-based protein bars is another effective method for increasing daily protein consumption when following a vegetarian-focused dietary pattern. This method is ideal for people who are on the go and need a fast protein-rich snack.