The importance of protein
When I first started tracking my food, I was shocked at how little protein I was actually getting in my day-to-day diet. By this point I was a few months into a weight training programme and realised I really needed to pay more attention to my nutrition to compliment my training. I was unsatisfied with the slim, but not toned look I had achieved by doing a year of cardio training. It’s impossible to avoid someone in the fitness industry banging on about the importance of protein. They have reason for it, though. Protein is essential to muscle growth and recovery due to the breakdown into amino acids by our digestive system.
You may have read that if we are training, it is advised we should have around 1g of protein per lb of bodyweight. Therefore, I tend to weigh around 57kg (125lbs) so would therefore try to aim for 125g of protein per day.
To someone consuming meat, this is a very achievable target, without having to get your protein from sources like whey (shakes, bars etc). However, I found that on a vegetarian diet, it was a lot harder to consume that much so I had to make a very concious effort to make sure I did get sufficient levels of protein in my day.
I would love to be able to get all my protein from plant based/natural sources without any extras. But at this point, I need a little extra help to hit that 100g+.
My top sources in my day-to-day diet are:
- Whey Protein Powder (20g per scoop) (I use the MyProtein Whey Impact in the Chocolate Smooth or the Sticky Toffee Pudding flavour)
- Eggs (13g for a medium egg)
- Greek Yoghurt (10g per 100g of fa*ge Total 0%)
- Quorn Pieces (13g per 100g)
- Quorn Mince (14g per 100g)
- Tofu (10g per 100g)
- Baked beans (9g per 200g)
- Chick peas (7g per 100g)
- Kidney beans (8g per 100g)
- Protein bar (most are around 20g. Grenade Carb Killa are my faves!)
I became a vegetarian for ethical reasons rather than for taste, so I eat A LOT of quorn because I just enjoy the taste. Quorn isn’t the best for macros and calories, however it is reasonable inexpensive and very versatile. I really enjoy cooking with tofu but sometimes it is less time effective and a wee bit more expensive.
So for all you plant based people out there- get those beans and pulses in! Not only do they have decent amounts of protein, they are obviously packed with fantastic micronutrients too.
My typical day of eating would be:
Breakfast – Protein Oats (25g whey, 50g oats and perhaps a banana/tangerine/grapes)
Lunch – either eggs on toast, beans on toast, or protein pancakes (25g whey, 25g flour, 1 egg, almond milk served with fruit)
Dinner – A base carb (rice, pasta, potato or noodles), a protein (tofu or quorn), and a PILE of veg including beans or pulses (chickpeas/kidney beans/black beans/mixed beans, pepper, onion, aubergine, courgete, cherry tomatoes). I cook these all together in a different sauce each day to mix it up. Sometimes I’ll make it more like a curry, or more oriental with soy or hoison, or with BBQ, or a tomato based sauce. A dollop of hummus on the side gives a little extra protein too!
Snacks – Greek yogurt and fruit, cereal (right now I’m enjoying the chocolate wheetabix protein crunch), hummus and veg or tortilla chips, protein shake. My new find for a nice sweet snack whilst I’m cutting is an ice lolly! Most fruit ice lollies you find in supermarkets are around 40 cals! Amazing 🙂
I hope this post was helpful, as it took me a while to get into a routine of what worked in my diet and what was feesable time and cost wise for me.
So if you are getting into weight training and are looking to change your body a bit more, get that protein in!
FAQs
Recent research suggests that aiming for more, for example, between 1.3 g and 1.8 g per kilogram of body weight daily (approximately 88 g to 122 g for women, 105 g to 145 g for men), may be optimal for health, especially when it comes to warding off age-related muscle loss, according to a 2019 review in Nutrients.
How many grams of protein does a vegetarian woman need? ›
Vegans and vegetarians should aim to eat 0.9 grams of protein per kilogram of their body weight each day, says Perez. "That slight difference is there to help adjust for differences in terms of the digestibility of a lot of these proteins," she says.
How many grams of protein per day for a 120 lb woman? ›
The average person should eat 0.36 grams of protein for every pound they weigh (or 0.8 grams per kilogram). Based on that recommendation, a 120-pound woman should eat 43 grams of protein each day (120 x 0.36) and a 170-pound man should eat 61 grams of protein each day (160 x 0.36).
What does 120g protein a day look like? ›
To realistically consume 120 g of protein a day, try to split your goal into 5 meals (24 g each), or 3 meals (24 g each) with 4 smaller snacks (12 g each). Snack on foods like dried meats, nuts, seeds, yogurt, string cheese, and peanut butter to help you feel energized and reach 120 g of protein daily.
What does 100g of protein look like for a vegetarian? ›
100 grams of protein for vegetarians
For vegetarians, 100 grams of protein might look like: Four eggs (24 grams of protein) ½ cup of rolled oats (5 grams) Two tablespoons of peanut butter (7 grams)
Is 120g of protein enough to lose weight? ›
If you're looking to lose weight:
It translates to roughly 0.8 to 0.9 grams of protein per pound of body weight — or 120 to 135 grams of protein per day.
What happens when you start eating more protein? ›
A higher protein intake actually increases your levels of the satiety (appetite-reducing) hormones GLP-1, peptide YY, and cholecystokinin while reducing your levels of the hunger hormone ghrelin. If you replace some of the carbs and fat in your diet with protein, you may experience less hunger and feel greater satiety.
How to eat 130g of protein a day as a vegetarian? ›
Milk, cheese, nuts, beans, and tofu are good sources of protein. You can also try tempeh, veggie burgers, and other meat substitutes. Vegetables also have 3 grams of protein per serving. If you struggle to get enough protein through food alone, a protein supplement may be useful.
How do I hit my protein goal as a vegetarian? ›
Some plant-based proteins are high in certain essential amino acids, such as soybeans, tofu, seeds, nuts, beans and lentils. By upping your intake of these amino acid-rich foods, you can get closer to hitting your daily protein goals.
How do you know you lack protein? ›
Signs of a protein deficiency
Common signs that your body is extremely low on protein include: Brittle hair and nails, often the first sign of deficiency. Feeling weak or hungry, since protein supplies energy and satisfies the appetite. Getting sick often without protein to boost the immune system.
Yes, animal meat, poultry and fish are protein powerhouses. Dairy products (such as eggs, cheese and Greek yogurt), beans, legumes, nuts and seeds are also great sources. One essential amino acid in particular, leucine, stimulates muscle growth and prevents the deterioration of muscle as we age.
How much protein per day to lose weight for a woman? ›
But for those looking to lose weight, eating between 0.81–1.23 grams of protein daily per pound of body weight is better — especially if you're also exercising, which you're likely doing if you're trying to lose weight.
How much protein is in an avocado? ›
What is the Protein Content in Avocados? A 50g serving of fresh avocado contains 1 gram of protein and a whole 5-oz. fresh avocado (3 servings) contains 3 grams of protein.
How to get 125 grams of protein a day vegetarian? ›
High-Protein Vegetarian Foods to Focus On:
Peas. Dairy (such as cheese, unsweetened yogurt, kefir and cottage cheese) Whole grains (such as oats, quinoa, bulgur, brown rice, freekeh and whole wheat) Soy, tofu, edamame.
How to eat 130 grams of protein a day as a vegetarian? ›
Milk, cheese, nuts, beans, and tofu are good sources of protein. You can also try tempeh, veggie burgers, and other meat substitutes. Vegetables also have 3 grams of protein per serving. If you struggle to get enough protein through food alone, a protein supplement may be useful.
How do vegetarians get enough protein daily? ›
As a general guideline, aim to have your daily intake of whole grains, vegetables, and legumes to easily meet your protein needs. Dairy products, although not plant-based, also provide significant amount of protein and can be a part of a balanced vegetarian diet when consumed in moderation.
