Vegetarian Nutritionist NYC – How to Improve Protein Intake as a Vegetarian and/or Vegan

October is Vegetarian Awareness Month, and October 1 is World Vegetarian Day. (We’re a little late to the party with this blog!) But with plant-based diets now more mainstream, growing world wide. As vegetarian dietitian nutritionists, we’re excited to help our patients improve their protein intake with plant-based options.

Whether you’re a vegan, a vegetarian, or transitioning to a plant-based diet, we can help create a diet plan that ensures you meet your nutrient needs.

 

What are the pros and cons of being vegetarian?

Pro: A vegetarian diet may reduce your risk for disease. Fruits, nuts, vegetables, and plant-based proteins are the basis of a healthy vegetarian diet. These foods, too, provide a wealth of vitamins, nutrients, minerals, and antioxidants to keep your body healthy. There’s a reduced risk of heart disease, high blood pressure, diabetes, and obesity when you follow a vegetarian diet plan.

Pro: There are so many plant-based options — everything from Mediterranean and Nordic diets, lacto-ovo diets, pescatarian, or stricter vegan diets eliminating all animal-based foods (including honey). Vegetarianism is diverse and interesting, and there’s no single path.

Pro: Save money! Vegetarian diet plans are less expensive than our meat-centric diet which is so common in the United States.

Con: Don’t confuse “vegetarian” or “vegan” with healthy. Many store-bought products are highly processed. They might be vegetarian and full of chemicals and unhealthy ingredients. Read the food labels. Vegetarian doesn’t equal healthy.

Con: Nutrient deficiencies can be problematic, particularly for those who follow a vegan diet plan. You might need supplement support to get your B12, D, Calcium, and Iron.

Con: In our meat-centric culture, in some smaller communities, or even while traveling, eating vegetarian, in particular, vegan, can be a challenge.

 

NYC Vegetarian Dietitianist Tips on How to Improve Protein Intake as a Vegetarian and/or Vegan:

Older generations tend to view vegetarianism as a bit, well, radical. It’s not uncommon for patients to tell us their grandmothers and/or mothers to tell them they’ll whither away into nothing by just eating rabbit food. There is a wealth of plant-based proteins.

For those transitioning to a vegetarian or vegan diet plan, getting the guidance of a plant-based nutritionist can help ensure you get the nutrients you need.

  1. Incorporate a variety of plant-based proteins:
    • Legumes: Beans, lentils, chickpeas, and peas are excellent protein sources.
    • Soy products: Tofu, tempeh, and edamame provide high-quality protein.
    • Grains: Quinoa, buckwheat, farro, and oats offer protein along with other nutrients.
    • Nuts and seeds: Almonds, chia seeds, hemp seeds, flaxseeds, and pumpkin seeds add protein and healthy fats.
    • Seitan: Made from wheat gluten, seitan is a highly concentrated source of protein.
  2. Combine protein sources: Pairing grains with legumes (e.g., rice and beans) ensures you get all essential amino acids.
  3. Add protein-rich snacks: Include snacks like hummus, nut butters, or protein bars made from natural ingredients.
  4. Use plant-based protein powders: Options like pea, hemp, or brown rice protein powder can supplement your diet, especially in smoothies or oatmeal.
  5. Focus on fortified foods: Many plant-based milks, cereals, and nutritional yeast are fortified with protein and other nutrients like B12 and iron.
  6. Include green vegetables: Broccoli, spinach, and peas are higher in protein compared to other veggies.

 

By incorporating a variety of protein-rich plant foods and being mindful of nutrient diversity, you can easily meet protein needs on a vegetarian or vegan diet. So tell that concerned family member that you’ll be just fine!

And if you’re not wanting to go vegetarian or vegan, consider meatless Mondays or increasing your intake of vegetables and fruits. These are ways to shift toward more sustainable eating practices.

To celebrate Vegetarianism Month, we want to share a couple of our favorite protein-rich snack recipes!

 

Crispy Roasted Chickpeas

A crunchy and satisfying snack packed with protein and fiber.

Ingredients:

  • 1 can (15 oz) chickpeas (drained, rinsed, and patted dry)
  • 1 tbsp olive oil
  • 1/2 tsp garlic powder
  • 1/2 tsp paprika (or your favorite seasoning)
  • Salt and pepper to taste

 

Instructions:

  1. Preheat oven to 400°F (200°C).
  2. Toss the chickpeas with olive oil, garlic powder, paprika, salt, and pepper.
  3. Spread the chickpeas evenly on a baking sheet in a single layer.
  4. Roast for 30-40 minutes, shaking the pan occasionally, until chickpeas are crispy.
  5. Let them cool slightly and enjoy!

 

 

Greek Yogurt and Chia Seed Parfait

A creamy, high-protein snack with healthy fats from chia seeds.

Ingredients:

  • 1 cup plain Greek yogurt
  • 1 tbsp chia seeds
  • 1 tbsp honey or maple syrup (optional for sweetness)
  • 1/4 cup mixed berries (e.g., strawberries, blueberries, raspberries)
  • 1 tbsp crushed almonds or walnuts (for added crunch)

 

Instructions:

  1. In a small bowl or jar, layer the Greek yogurt.
  2. Stir in chia seeds and honey (if using).
  3. Add the berries and top with crushed nuts.
  4. Let it sit for 5-10 minutes for the chia seeds to absorb and thicken, or refrigerate for later.

 



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