As a vegetarian, it can sometimes be challenging to get enough protein in your diet. Protein is an essential nutrient that our bodies need to build and repair tissues, so it’s crucial to make sure you’re getting enough of it. In this article, we’ll go over some of the high protein vegetarian diet for bodybuilers and how to get 120g of protein a day on a vegetarian diet.
Start with High-Protein Plant-Based Foods
The first step to getting enough protein on a vegetarian diet is to make sure you’re consuming plenty of high-protein plant-based foods. Some of the best options include beans, lentils, chickpeas, quinoa, tofu, tempeh, and seitan.
For example, one cup of cooked lentils contains around 18g of protein, and a cup of cooked quinoa contains around 8g. Tofu is another great option, with around 10g of protein per 100g serving.
Incorporate Nuts and Seeds
In addition to plant-based foods, nuts and seeds are another excellent source of protein for vegetarians. Almonds, peanuts, cashews, and sunflower seeds are all great options.
For example, a quarter-cup of almonds contains around 8g of protein, and a quarter-cup of sunflower seeds contains around 6g. You can also try adding chia seeds or hemp seeds to your meals for an extra boost of protein.
Make Sure to Include Whole Grains
Whole grains are not only an excellent source of fiber and other essential nutrients, but they’re also a good source of protein. Brown rice, whole wheat bread, and quinoa are all great options to consider.
For example, one cup of cooked brown rice contains around 5g of protein, and two slices of whole wheat bread contain around 7g. Quinoa is also a great option, with around 8g of protein per cooked cup.
Don’t Forget about Dairy and Eggs (if you eat them)
If you’re a vegetarian who consumes dairy and eggs, these can also be great sources of protein. Greek yogurt, cottage cheese, and eggs are all high in protein.
For example, a single large egg contains around 6g of protein, and a cup of Greek yogurt contains around 23g. If you’re lacto-ovo vegetarian, adding dairy and eggs to your diet can be an easy way to boost your protein intake.
Consider Protein Supplements
If you’re having trouble getting enough protein from whole foods, protein supplements can be a useful addition to your diet. Protein powders made from whey, soy, or pea protein can provide an easy and convenient source of protein.
For example, a serving of whey protein powder can contain around 20-25g of protein. Just make sure to choose a high-quality, reputable brand, and talk to your healthcare provider before adding any supplements to your diet.
In conclusion, getting 120g of protein a day on a vegetarian diet is achievable with careful planning and attention to your protein sources. Start by incorporating plenty of high-protein plant-based foods, nuts and seeds, whole grains, and dairy and eggs if you eat them. Consider adding protein supplements if needed, but always aim to get the majority of your protein from whole foods.