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What Vegetarians Need to Eat to Get Enough Protein

A Day in the Life: How a Vegetarian Gets Her Daily Protein

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:

Breakfast total: 33.8 grams of protein

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

Lunch:

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:

Dinner total: 24.3 grams of protein

Dessert:

Dessert total: 1.4 gram of protein

Protein total for the day: 89.4 grams

Join The Conversation
booglass booglass 5 years
As a vegetarian I have to say I am repeatedly asked "how do you get your protein?" I tell them I manage because it easier than explaining nutrition basics. But I am so sick o f the question.
Gabriela-Une-Vie-Saine Gabriela-Une-Vie-Saine 5 years
I love the Kashi GoLean/Greek yogurt/banana combo. One of my favorite breakfasts- only I use peanut butter instead of ground flax!
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