Almond Milk / Dairy / dairy free / Eggs / gut health / Health / health benefits / healthy / heart health / Pea Protein / plant-protein / protein / Uncategorized / Vegan / vegetables / vegetarian

Vegetarian Protein

Vegetarianism is becoming just as mainstream as Veganism. I’m pretty sure at this point you’ve met someone or you yourself are some sort of vegetarian. I’m pretty sure you are wondering what is a semi-vegetarian? Is it even healthy? What do you eat as a semi-vegetarian? And I’m sure your main question you are currently thinking (just guessing) will I get enough protein? I’m here to answer all of your questions.

Disclaimer: I just want to say that before you change your “diet” Always consult your doctor or your health care provider before switching your “diet”. And one last thing I am not here to tell you that you need to eat as a semi-vegetarian, vegan, vegetarian, etc. I’m simply here to educate you on the different types of “diets” That is out there.

If you are considering a vegetarian “diet”, you may be concerned about protein. Although meat products are an excellent and well-known source of protein, it is easy for a vegetarian to substitute meatless choices for red meat, poultry, and seafood. Learn which foods to substitute in your “diet” to ensure you eat a balanced vegetarian “diet” and are getting the recommended 50 to 65 grams of protein a day, depending on your age and sex.


Protein- and fiber-rich beans are a common makes it simple to meet your protein requirement for the day. Soak dried beans overnight and cook without oil to save calories. Put beans on your salad, in a spinach wrap or over brown rice. When making soups, puree half the beans and use as a thickener.



Soy products are made from soybeans, and unlike other protein substitutes, are a complete protein. A versatile food, you can find soy in tofu, soy butters, cereals, meatless patties, and soy milk. The Soy Food Association of North American says that 1 cup of soy milk has about 6 grams of protein and a meatless soy burger about 13 grams. Look in the refrigerated section of your grocery store for tofu, and use it in place of meat in salads or in pasta sauces. One-half cup of tofu has 10 grams of protein.

Dairy and Eggs

Unless you are a vegan, dairy products help you increase your protein intake. According to the USDA National Nutrient Database, 1 ounce of cheddar cheese has 7 grams of protein, while 1 cup of fat-free cottage cheese has 25 grams. Milks, yogurt and cream cheese are other choices. Avoid processed cheeses. Keep the saturated fat low in your vegetarian diet by eating lower fat cheeses. Look for light, reduced-fat or fat-free varieties. Choose plain yogurt rather than sweetened, and add your own fruit. Eat a scrambled egg for breakfast and consume about 6 gram of protein.


A vegetarian diet is rich in vegetables. According to the USDA, vegetables are good for your heart health and may reduce your risk of Type 2 diabetes and some cancers. Vegetables contain some protein and can serve as a protein substitute in your “diet”. A cup of broccoli has 4 grams of protein, and 1 cup of cooked spinach or frozen mixed vegetables has 5 grams. Kale, a dark, leafy green, has 3 grams in 1 cup. When eating pasta, choose spinach, egg noodles and get 8 grams of protein per cup. Incorporate a variety of vegetables into your “diet” to meet your protein and vitamin requirements.

Final Thoughts

I hope you enjoyed today’s post? If you have any questions about today’s post, any past post or questions, in general, please feel free in reaching out. You can ALWAYS find my email in the “Thank You” section and you can also ALWAYS find all of my social media links in the “Where You Can Follow Me” section. If you or someone you may know is looking for one on one coaching or just looking for advice on how to jump-start a healthy lifestyle or how to stay on track during the holidays you can find all of my links which are ALWAYS provided in the “Thank You” section and in the “Where You Can Follow Me” section.

Thank You

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Hello, my name Is Amanda and I'm the woman behind AmandaExplainsIt. I'm a Free Spirit, coffee sipping blogger and I embrace all of the messy parts of life.I'm a mommy of two precious doggies and an advocate for food allergies, animals, and nutrition In real life. I've always loved writing and writing a blog fulfills that. I'm all about spirituality and going with the flow of things. I'm new to the beauty world and I'm excited to share what I learn along the way. Come back often because I post often and I post things related to but not limited to Beauty Reviews, Product Reviews, Spirituality, Nutrition and Food Allergies, and Gluten-Free Recipes. If you like what you read let's be friends. ~XOXO A.

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