If you are a vegan or vegetarian, chances are you’re frequently bombarded with the question, “How do you get enough protein?” Regardless of your personal motivations for making this dietary decision, incessant lectures can get old, fast, and potentially make you question your eating habits. Not to fear. We’re here to help you get educated with the straight facts about vegetarian proteins and how to make it work for your diet.
How many grams of vegetarian proteins should be consumed daily?
The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight. To determine your personal RDA for protein, multiple your weight in pounds by .36. Or, just use this online protein calculator. It’s important to note that RDA refers to the minimum daily value – so shooting for a bit above is great whenever possible.
Science confirms that the key to optimizing your protein intake is to shoot for consumption of a variety of protein foods. Although vegans and vegetarians have less options to choose from when compared to their meat-loving friends, there are still tons of ways to hit your daily numbers. Here are six healthy vegetarian meals that will help you pack more protein into your day:
The Dish: Avocado Toast
The Protein: Chia Seeds (4.7 grams/oz) & Eggs (6 grams/egg)
This delicious dish takes a total of five minutes to prep and will leave you feeling full all through the afternoon. Smashed avocado spreads across toasted whole wheat bread. Topped with slices of boiled eggs, a drizzle of olive oil, lemon juice, salt and chia seeds is all you need to complete this whole meal.
The Dish: Vegetable Minestrone
The Protein: Garbanzo Beans(39 grams/cup)
If you’re looking for the perfect vegetarian dinner to welcome the colder weather, this protein packed soup will be your new best friend. Each serving comes packed with fresh vegetables (onion, zucchini, squash, tomato, spinach) and five grams of protein per serving. Garbanzo beans (AKA chickpeas) are an incredible source of protein for those sticking to a vegetarian diet and two cups contain your entire Daily Value of fiber.
The Dish: Rainbow “Buddha Bowl”
The Protein: Quinoa (8 grams/cup)
Available on this week’s menu, you’ll love the mound of nutritious ingredients packed inside. Quinoa is considered a complete protein, filled with nine essential amino acids your body needs. The dish is packed with superfoods like snow peas, eggplant, bell pepper and pumpkin seeds (more protein!) and finished with a tangy tahini sauce.
The Dish: Mexican Zucchini Burrito Boats
The Protein: Black Beans (39 grams/cup)
This recipe is a must-try for vegetarians. Each zucchini burrito delivers 19.7 grams of protein. Stuffed with rice, melty cheese and plenty of veggies, this dish won’t make you miss the meat (or Chipotle). Minus the cheese, this could also serve as a healthy vegan meal.
The Dish: Chocolate Chip Pumpkin Waffles
The Protein: Kodiak Cakes (14 grams/cup)
If you’re a vegetarian who has yet to discover Kodiak Cakes – you’re welcome. This product is an excellent, 100% whole grain ingredient to have on hand. One cup of the Power Cakes mix delivers 14 grams of protein. This specific recipe also packs in additional protein from the pumpkin puree. Breakfast for dinner, anyone?
The Dish: Couscous Paella
The Protein: Couscous (6 grams/cup)
This bright, paella-style dish packs 14 total grams of protein per serving and is available on this week’s menu. Tomato, bell pepper, onion, carrot, zucchini, and peas sit on a bed of Israeli couscous, seasoned with exotic saffron.
If you’re looking for vegetarian diet meal delivery, Christophe’s offers plenty of protein-packed meals, delivered straight to your door. We’ll help you take the headache out of vegetarian and vegan meal prep so you can stick with your diet while getting all the protein and nutrients you need to stay healthy.