Getting enough protein as a vegetarian

We need protein in every cell of our body for growth and repair and it’s especially important in building and maintaining our muscles. One of the challenges as a vegetarian can be getting enough protein, however there is an abundance of high protein plant based sources you can choose from to make sure you’re meeting your needs.

Legumes such as lentils, chickpeas and beans and soy products such as tofu and tempeh are great sources of protein for vegetarians, as are nuts and seeds and wholegrains such as oats and quinoa. Be sure to eat a variety of all of these as they all provide different amino acids, which are the building blocks of proteins.

You can get creative making your own lentil patties, falafels using chickpeas and adding kidney beans and other legumes to salads, pasta sauces and casseroles to boost the protein. Try marinating tofu to boost its flavour and add nuts and seeds to your breakfast and snacks.

If you’re a lacto-ovo vegetarian, then dairy (milk, cheese and yoghurt – especially Greek yoghurt) and eggs are a great source of protein too!

Remember, as with any way of eating, variety is the key to ensure you are getting all the nutrients you need! At Jenny Craig, we offer vegetarian menus (lacto-ovo) with adequate protein and variety to meet your needs while you’re losing weight.

Karen Stafford

Jenny Craig Dietitian

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Karen is an Accredited Practising Dietitian who is passionate about health, wellness and the importance of self-care, particularly for families. She loves sharing delicious food (and a cheeky glass of wine!) with friends and family. In her spare time you’ll find Karen playing Batman and dancing to the Wiggles with her two young boys.