03 Sep Proteins for Vegans and Vegetarians — Nutrition Tips from NYC Dietitian

July 3 is National Eat Beans Day (this is true!), and we wanted to take time to discuss how vegetarians and vegans can get the protein they need. Though plant-based diets, whether you’re vegetarian, vegan, or somewhere in between, can be healthy, there can be challenges to get all the nutrients you need. Transitioning to a vegetarian or vegan diet can be hard to figure out.

One of the biggest challenges is getting enough protein.  This is probably the issue we most address when patients come to us who are vegetarian, vegan, or transitioning to a plant-based diet. Protein is a big deal. It’s the building block of essential tissues. It supports vital functions. And, it provides energy. A lot of plant-based eaters don’t realize how much planning it takes to hit protein needs, especially if they’re skipping dairy and eggs too.

How Much Protein Do Adults Need?

The general recommendation is 0.8 grams of protein per kilogram of body weight per day. This is about .36 grams per pound. If you are an athlete or have special dietary needs regarding protein, this number will change.

Vegetarian Dietitian Tips to Get Enough Protein in a Plant-Based Diet

Build your meals around pulses (legumes):

Beans, lentils, chickpeas, and peas can be your go-to for protein. They’re also packed with fiber and iron. Keep in mind that legumes are not complete proteins. A complete protein provides the 9 essential amino acids. But there’s a quick fix. Pair your legumes with whole-grains, and voila!  And our bodies are smart. You don’t need to eat complementary proteins in the same meal to get all the amino acids your body needs. As long as you’re eating a variety of plant foods during the day—grains, legumes, nuts, seeds, veggies—your body will piece it all together beautifully. That said, to keep track, many of our patients appreciate the happy pairings!

Examples:

• Black bean tacos with whole-grain rice, avocado, and salsa (1 cup has 15 grams of protein)

• Chickpea salad sandwich (on whole-wheat pita bread) with tahini dressing (1 cup has 15 grams of protein)

• Red lentil curry over brown rice (1 cup has 18 grams of protein)

• Pasta with white beans, kale, and garlic (1 cup has 15 – 17 grams of protein)

Go for soy-based proteins: 

Tofu, tempeh, and edamame are all rich in complete protein and super versatile.

Examples:

• Baked tofu in a grain bowl (150 grams has 20 grams of protein)

• Tempeh stir-fry with vegetables  (1/2 has 17 – 19 grams of protein)

• Edamame added to noodle bowls or eaten as a snack with sea salt (1 cup has 17 grams of protein)

• Scrambled tofu instead of eggs

Pile up those whole grains.

Grains like quinoa, farro, bulgur, and whole wheat contain more protein than people realize.

Examples:

• Quinoa salad with roasted veggies and walnuts (bonus! Quinoa is a complete protein). (1 cup of quinoa has 8 grams of protein)

• Farro tossed with roasted chickpeas and arugula (1 cup has 7 – 8 grams of protein)

• Peanut butter on whole-grain toast (2 tbsp have 8 grams of protein)

• Brown rice + black beans = classic combo (1 cup of brown rice has 5 grams of protein)

Add nuts, seeds, and nut butters.

Great for snacks, toppings, or blending into meals. Plus, healthy fats = staying power.

Examples:

• Chia seeds in smoothies or overnight oats (add a dollop of honey and fresh fruit for a power breakfast)

• Almond butter on apple slices

• Hemp seeds sprinkled on avocado toast

• Trail mix with pumpkin seeds and cashews

NYC Dietitian Tips to Manage Social Settings as a Vegan or Vegetarian

This part doesn’t show up on nutrition labels—but it matters. Feeling left out at gatherings, having to explain your choices over and over, or just not having many options at a restaurant… it can wear you down. We can’t promise your Aunt Ines won’t stop insisting that chicken broth is vegetarian, but we can help you and give you some tips to make these situations less stressful.

Tips:

• Plan ahead when eating out—check menus in advance or bring something with you.

• Don’t feel like you need to explain or justify your choices unless you want to.

• Connect with others following a similar path—it helps more than you might expect.

A plant-based diet can absolutely work, but it takes a little extra planning and mindfulness to make sure you’re getting the protein your body needs. The good news is that once you learn the basics, it gets easier. And you don’t have to do it alone. We provide online and in-person nutrition counseling for patients who are vegetarians, vegans, or who want to transition to a plant-forward diet. We can help you make a nutrition plan that is realistic, balanced, and delicious.