How to eat more vegetarian and vegan protein

If you are on a weight loss journey and follow a plant-based diet (or are just feeling a little plant-curious and would like to start doing so), you may have questions about how to get enough protein. As you may be aware by now, incorporating protein to well-balanced meals is one of the most important aspects of weight management. While it can be more challenging to get adequate protein on a plant-based diet, it is certainly possible!

Here is everything you need to know about plant-based diets, protein requirements, and weight loss.

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What is a plant-based diet?

Plant-based dietary patterns encompass vegan diets, lacto-vegetarian diets, lacto-ovo vegetarian diets and ovo-vegetarian diets. A vegan diet excludes all animal products including eggs and dairy products, whereas a vegetarian diet is broken down into subgroups such as lacto-ovo (includes eggs and dairy products), lacto (includes dairy products), and ovo (includes eggs).

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Why choose a plant-based diet?

Individuals may choose to follow a plant-based diet for a plethora of reasons, including environmental concerns, ethical concerns, or wanting to improve one’s overall health. The health benefits of a plant-based diet include, but are not limited to, improved blood pressures and blood sugars and an overall reduced risk of cardiovascular disease. When done right, a whole food plant-based diet can help with weight loss too!

If this style of eating feels sustainable for your lifestyle, we can assure that when appropriately planned, plant-based diets can be nutritionally adequate and can help maintain a healthy weight.

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Vegetarian (V) and vegan (Ve) protein sources

• ¼ cup Cottage cheese - 7g (V)
• 1 cup Greek yogurt - 16g (V)
• 1 cup Soy milk - 7g (Ve)
• 1 cup Pea milk - 8g (Ve)
• 1 oz Cheese - 7g (V)
• ½ cup shelled Edamame - 7g (Ve)
• ½ cup Tofu - 8g (Ve)
• ½ cup Pumpkin Seeds - 6g (Ve)
• 1 Egg - 7g (V)
• ½ cup Cooked Beans - 7g (Ve)
• ½ cup Cooked Lentils - 7g (Ve)
• ¼ cup Sunflower Seeds - 7g (Ve)
• ¼ cup Nuts (peanuts, pistachios, almonds) - 7g (Ve)
• 2 tablespoons Nut Butter - 7g (Ve)
• 3 tablespoons of Hemp Seeds - 10g (Ve)
• 2 tablespoons Nutritional yeast - 8g (Ve)

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Plant-based protein shakes

These vegetarian and vegan plant-based protein sources are great options to increase protein content of meals, helping to protect your muscle mass as you lose weight! If you feel appetite-suppressed and would like to use supplementation to increase your daily protein intake to reach your protein goals, here are a few vegan protein shake options:

1. OWYN Plant-Based Protein Shake (20g)
2. OWYN Pro Elite Vegan Plant-Based High Protein Shake (35g)
3. Evolve Plant-Based Protein Shake (20g)
4. Orgain Vegan Protein Shake (20g)
5. Ripple Vegan Protein Shake (20g)
6. Ensure Plant-Based Protein Nutrition Shake (20g)

We recommend supplementing with these protein shakes if you are unable to meet your protein requirements provided by your Registered Dietitian from plant-based foods alone.

Plant-based diets & nutrient deficiencies

If you are following a plant-based diet, it may also be a good idea to take additional supplements for nutrients that are not as easy to acquire from plants. These supplements include vitamin B12, vitamin D, and omega-3 fatty acids; calcium, iron and zinc supplementation may also be helpful. Please check with your PCP to see if you’re experiencing any of the vitamin deficiencies before supplementing.