I've been a vegetarian for 4 years and I don't think I'm getting enough protein. What would be good protein sources for me?
Getting enough protein isn't tough with a well-planned vegetarian diet, especially if you include eggs and dairy.
It's when a vegetarian diet isn't planned at all that nutrition trouble can start. All too often people give up eating meat but end up eating more carbohydrates and snacks. Look for alternative sources of protein, including beans (kidney beans, chickpeas, lentils, etc.), nuts, soy, and low-fat dairy products.
If you're a vegan, you can still get protein from eating beans and soy products, but it may be a little harder to get enough, and you also have to pay attention to other important nutrients like B vitamins, iron, and calcium.
If you have questions about vegetarian diets and how to get the nutrients you need, talk to your doctor or set up an appointment with a registered dietitian.
Reviewed by: Mary L. Gavin, MD
Date reviewed: October 2013
*Names have been changed to protect user privacy.
|Academy of Nutrition and Dietetics Offering nutrition information, resources, and access to registered dietitians.|
|Vegetarian Resource Group This site offers recipes, nutrition information, and lots more for vegetarians and anyone looking to eat less meat.|
|Food Network TV's Food Network goes online with searchable menus and recipes, an encyclopedia of cooking terms, and ideas from celebrity chefs.|
|Soy Connection The United Soybean Board offers tips and recipes for preparing soy foods.|
|About Vegetarian Recipes These recipes are for anyone following a vegetarian (meat-free) diet.|
|Soy Foods and Health You may have heard about soy foods in the news, including claims that soy prevents diseases such as cancer and heart disease. So what is the story on soy?|
|Vitamins and Minerals Vitamins and minerals are nutrients that the body needs to work properly. They boost the immune system, promote normal growth and development, and help cells and organs do their jobs.|
|Becoming a Vegetarian People choose vegetarianism for a variety of reasons. This article describes different types of vegetarianism and provides advice on ways for vegetarians to get all the nutrients they need.|
|Vegan Food Guide A vegan doesn't consume any animal-derived foods or use animal products or byproducts, and eats only plant-based foods.|
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