What Vegetarians Need to Eat to Get Enough Protein

by Jenny Sugar 2

While it's true that meat is an excellent source of protein, it's by no means the only source and also not always the healthiest. If you're avoiding beef, chicken, and fish for ethical reasons, or simply trying to avoid a diet that's high in saturated fat or cholesterol, feel assured that a vegetarian diet can offer you enough protein. You just need to pay attention to make sure you're getting your fill. Follow the meal plan of an active vegetarian throughout her day to find out how she eats well over the 75 grams of protein she needs.

*Note that the amount of protein is based on an active woman who's about 130 pounds. To find out how much protein you require each day, check out this chart.

Breakfast:

• 6 ounces plain Greek yogurt: 18 grams
• 1 cup GoLean cereal: 13 grams
• 1 tablespoon flaxmeal: 1.5 grams
• 1 medium banana: 1.3 grams

Breakfast total: 33.8 grams of protein

Continue reading to find out how to get the rest of your day's protein.

Lunch:

• Whole wheat wrap: 6 grams
• 1/2 cup cooked quinoa: 4.5 grams
• 1/2 cup kidney beans: 6.7 grams
• 1/4 cup sliced red pepper: .2 grams
• 1 Roma tomato: .5 grams
• 1/4 cup shredded cheddar cheese: 7 grams

Lunch total: 24.9 grams of protein

Afternoon Snack:

• 1/2 tablespoon peanut butter: 2 grams
• 15 TLC Honey Sesame crackers: 3 grams

Snack total: 5 grams of protein

Dinner:

• 1/2 cup diced firm tofu: 19.9 grams
• 1/2 cup cooked long grain brown rice: 2.5 grams
• 1/2 cup steamed broccoli: 1.9 gram

Dinner total: 24.3 grams of protein

Dessert:

• 3 squares of dark chocolate: 1 gram
• 10 grapes: .4 grams

Dessert total: 1.4 gram of protein

Protein total for the day: 89.4 grams