How can vegetarians get enough protein?

Editor’s note: Hi there! Today’s article explores a frequently requested topic: strategies for vegetarians to meet daily protein requirements. Our writer, Priya Nagwani, is a nutritionist and certified weight management coach specialising in customized vegetarian diets. Her piece provides a solid foundation for understanding and managing your protein intake.

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Over 80% of Indians are deficient in protein. 

We know why: the Indian diet heavily relies on carbohydrate-rich foods like roti and rice and often lacks adequate protein sources, especially for vegetarians. This paints a stark picture of a widespread nutritional challenge.

Is meeting this protein deficit too difficult?

Is this an accessibility issue or lack of awareness?

And why does it even matter?

In this article, I will cover everything you need to know about protein and provide tips for vegetarians to meet their daily protein needs.

I. Why protein matters

All nutrients—whether macronutrients like carbohydrates, fats, and protein, or micronutrients like vitamins and minerals—play crucial roles in supporting overall health and well-being.

While each nutrient has its specific functions, protein holds particular significance. 

It serves as the major structural component of muscle and other tissues in the body, making it essential for muscle repair, growth, and immune function. Protein is also involved in hormone production, enzyme activity, and is a key component of skin, bones, and hair, making it indispensable for optimal health and functioning.

Unlike carbohydrates and fats, which the body can produce through processes like gluconeogenesis and lipogenesis respectively, protein cannot be completely produced by the body. This means we must obtain it from the food we eat.

This is why ensuring an adequate supply of protein is crucial for vital functions.

II. Daily protein needs

But how much protein do we really need? 

Daily protein requirements vary depending on factors such as age, gender, weight, and activity level. As a general guideline, sedentary adults should aim for a minimum of around 0.8 grams of protein per kilogram of body weight per day.

For example, if you weigh 60 kg, your daily protein requirement is at least 48 grams (60 kg x 0.8 g/kg).

However, this is the minimum. If you’re engaging in weightlifting or strength training to build muscle, you may need more protein, typically ranging from 1.2 to 1.8 grams per kilogram of body weight. 

So, for the same 60 kg person, this would mean consuming between 72 and 108 grams of protein per day.

Now how do you know if you’re getting enough protein?

Method 1: Track Your Diet 

The most accurate way to assess your protein intake is by tracking your meals. Here’s how:

Use a reliable app or website to log your food intake. (Some popular options include MyFitnessPal, HealthifyMe, and Cronometer.)

Enter all the foods you eat throughout the day, including portion sizes.

The app will automatically calculate your protein intake based on the nutritional information of the foods you’ve logged.

Compare your daily protein intake to your recommended target to see if you’re meeting your needs.

Tracking your meals takes the guesswork out of nutrition and helps you make informed decisions about your diet.

Method 2: Listen to Your Body 

While not as precise as tracking, paying attention to your body’s signals can give you clues about your protein intake. Some signs of inadequate protein include muscle weakness, fatigue, brittle hair and nails, or slow recovery from injuries. 

If you notice any of these symptoms, it’s a good idea to reassess your diet and make sure you’re including enough protein-rich foods.

Remember: tracking your meals (Method 1) is the most reliable way to ensure you’re meeting your protein needs. 

So, calculate how much protein you need, track your food, and if there is a gap, work to fix the gap. Many of my clients find tracking food hard, but the thing is, you don’t have to do it forever: just one week of tracking can give you an idea of your baseline and how much gap you need to fill—if the gap exists. 

But, but, but…

While protein is undeniably important, can you have too much of a good thing?

Consuming protein at 2 grams per kilogram of body weight per day is considered safe for healthy adults. However, in some individuals, chronic high protein intake (more than 2 grams of protein per kilogram of body weight per day for adults) can put a strain on the kidneys and liver.

Here’s why: when you eat protein, your body breaks it down into amino acids, which are then used for various functions. However, the process of breaking down protein also produces waste products like urea and ammonia. Your kidneys are responsible for filtering out these waste products and excreting them through urine.

When you consume excessive amounts of protein, your kidneys have to work harder to remove the extra waste. Over time, this extra workload may lead to dehydration, mineral imbalances, and even kidney damage.

Balance is key: aim for a moderate intake of protein from a variety of sources. 

Opt for a balanced protein intake from various sources.

III. Vegetarian sources of protein 

In vegetarian sources of protein, one consideration is their natural tendency to be accompanied by carbohydrates. While these sources offer protein, the ratio of protein calories to total calories (from carbs and fats) tends to be lower compared to non-vegetarian sources such as eggs, fish, and chicken.

This is also one of the reasons why it gets difficult for vegetarians to complete their daily protein requirement. They achieve their calories (and so, already feel full) in a meal which is imbalanced and leaning towards carbohydrates.

Therefore, when incorporating protein sources, it’s beneficial for vegetarians to be mindful of their carbohydrate and fat content to avoid exceeding total calorie intake.

There are five primary categories of protein sources in a vegetarian diet:

Category 1: Legumes/Lentils/Chickpeas 

These are excellent sources of protein, with the content varying among different varieties. Incorporating a variety of legumes like moong dal, toor dal, and rajma into your diet ensures a diverse intake of essential nutrients. 

Category 2: Nuts and Seeds

Almonds, peanuts, sunflower seeds, and chia seeds are rich sources of protein and can be easily incorporated into various dishes. However, it’s important to note that they are also high in beneficial fats and are calorie-dense, so portion control is key. Aim for a handful of nuts or a tablespoon of seeds per serving.

Category 3: Dairy

Milk, cheese, paneer, and yoghurt are staples for vegetarians who consume dairy, providing significant amounts of protein. 

Non-dairy alternatives like soy milk or almond milk are also options for those following a plant-based diet.

Category 4: Soya/Tofu

Derived from soybeans, tofu and tempeh are versatile protein sources that can be used in a wide array of recipes, adding texture and flavour while boosting protein intake. Try marinating tofu or tempeh and grilling, stir-frying, or adding them to salads and sandwiches.

Category 5: Whole Grains

Quinoa, Amaranth and wild rice are examples of whole grains that are not only nutritious but also relatively high in protein. However, they should not be relied upon as the primary protein source due to their lower protein content compared to other categories.

Source: HealthifyMe database

IV. Complete and incomplete proteins

You will hear that some protein sources are considered “complete” while others are “incomplete”. You may also hear that vegetarian sources don’t get enough “complete” protein. 

What’s all that? 

It all comes down to the essential amino acids they contain.

Think of amino acids as the LEGO bricks of proteins. Just like you need different LEGO pieces to build a house, you need a variety of amino acids to create protein structures in your body.

There are 20 different types of amino acids, each with its own unique shape and function. Among these, 9 are considered essential amino acids. Your body can’t produce them on its own, so you must get them from the foods you eat. The rest are non-essential amino acids, which means your body can make them by itself.

Now let’s understand the concept of complete and incomplete proteins—which helps you make informed decisions about your diet to ensure you’re getting all the necessary amino acids for optimal health.

Animal-based proteins, such as meat, poultry, fish, eggs, and dairy products (including milk, paneer, and cheese, which are vegetarian but animal-derived), are considered complete proteins because they contain all the essential amino acids in adequate amounts.

On the other hand, most plant-based proteins, like legumes, nuts, seeds, and grains, are often referred to as incomplete proteins. However, it’s important to note that all plants contain all 20 amino acids, including the nine essential ones. The main difference lies in the distribution of these amino acids.

In some sources of plant proteins, certain amino acids are present in lower proportions compared to animal proteins. This means that relying on a single plant protein source may not provide the optimal distribution of amino acids, even if it technically contains all of them.

However, this doesn’t mean you can’t get all the essential amino acids from a plant-based diet. By combining different plant protein sources, you can create a complete protein profile through a process called protein complementation, where the limiting amino acids in one food are complemented by the amino acids abundant in the other. 

A classic example is the combination of dal and rice. Dal is low in the amino acids methionine and cysteine, while rice is low in lysine. When consumed together, they complement each other and form a complete protein.

It’s worth noting that soy protein, found in soybeans, soya chunks, tofu, and tempeh, is an exception among plant proteins. It is considered a complete protein source, containing all the essential amino acids in sufficient amounts.

Also, note that it’s not necessary to consume complementary proteins at every meal, as long as a variety of plant-based proteins are consumed throughout the day. 

Remember, variety matters: If you consume only dals without rice, wheat, or other cereals, you’ll miss out on some essential amino acids. On the other hand, if you rely solely on paneer, you’ll get complete protein but also a high fat content, making it calorie-dense. 

These nuances highlight the importance of maintaining variety and balance in your meals to ensure you get all the necessary nutrients while managing your calorie intake. 

V. What is bioavailability of proteins?

Bioavailability refers to how easily and effectively your body can absorb and use nutrients from the food you eat. In other words, it represents the quality of the protein source.

Generally, animal-based protein sources, such as whole eggs, paneer, cheese, and curd, have higher bioavailability than plant-based sources like legumes or soya.

However, you can improve the bioavailability of plant-based proteins by using certain preparation methods. 

Soaking legumes, nuts, and seeds in water and cooking them properly can reduce the presence of “anti-nutrients” (like Trypsin Inhibitors, Tannins, and Phytates) that hinder nutrient absorption.

Another way to boost the bioavailability of plant proteins is by combining different sources to create a complete amino acid profile—another reason for vegetarians must include a variety of food items.

VI. Distribute your protein. 

Spreading your protein intake across multiple meals is more effective for stimulating muscle protein synthesis — the process by which your body uses protein to build and repair muscle tissue — than consuming it all at once. 

Distribute your protein during the day.

Research suggests that consuming around 20-30 grams of protein per meal maximises muscle protein synthesis in most individuals.

By eating protein at regular intervals throughout the day, you provide your body with a steady supply of amino acids needed for muscle maintenance, repair, and growth. This consistent supply helps optimise the body’s ability to utilise protein efficiently.

If you consume an excessive amount of protein in one meal, your body may not be able to efficiently utilise all of it. Instead, the excess protein may be converted into energy or stored as fat, rather than being used for its intended purpose of supporting muscle health.

Another benefit of distributing your protein intake is that it can help with satiety. Protein is highly satiating, meaning it can help you feel full and satisfied. 

Consuming protein-rich meals throughout the day can help control appetite, reduce cravings, and promote feelings of fullness. This can be particularly helpful for those looking to manage their weight or stick to a healthy eating plan.

To put this into practice, aim to include a protein source in each of your main meals and snacks. This could mean having eggs, paneer, or sprouts with breakfast, dal or legumes with lunch, and tofu, paneer, or a mixed vegetable curry with dinner. 

VII. Should I take protein supplements?

If you can meet your daily protein needs through your meals, there is absolutely no need for supplements. (For this, as mentioned before, you need to first track your food and identify if you are getting enough already or not.)

However, if you’re struggling to get enough protein due to various reasons like exceeding your total calorie budget, not having time to cook multiple meals a day, travelling with limited control over food options, or other constraints, then protein supplements can be a convenient solution.

The most common protein supplement is whey protein, which is derived from milk. It is the watery portion of milk that separates during the cheese or paneer-making process. It’s a complete protein. (Read TBT’s previous article on whey protein for more details.)

There are also plant-based protein supplements available for those following a vegan lifestyle. Protein supplements are generally highly bioavailable, making them an efficient way to boost your protein intake.

A typical scoop of protein supplement contains around 24 grams of protein, which can fulfil 30-50% of the daily protein requirement for a person who is not engaged in intense workout routines. The convenience factor of protein supplements can be a game-changer for those struggling to make their meals protein-rich.

VIII. Easy tips to increase protein in everyday meals 

1) Mix soya flour or chickpea flour (besan) into your dough to increase the protein content of your chapatis.

2) Sprout your lentils before cooking them. Sprouting can increase their protein content by up to 25%.

3) Replace rice with quinoa in some of your meals for a protein boost.

4) Include legumes like beans, peas, or lentils in your soups and salads.

5) Add peanut powder or ground nuts to your curries for extra protein and flavour.

6) Use dairy products such as yoghurt or paneer as snacks. 

7) Enhance your yoghurt or smoothies by adding a handful of nuts or seeds.

8) When ordering starters at a restaurant, opt for paneer dishes. 

I hope this article makes it clear: It’s not very difficult to complete your daily protein needs being a vegetarian. All it takes is a little bit of awareness and planning. 

By incorporating these simple tips and focusing on a variety of protein-rich foods, you can ensure that your body gets the necessary building blocks for optimal health and function.

Editor’s note: This article has been revised and updated after publication to include the most current scientific understanding of protein quality in plant-based diets.