According to Patti Ennis, manager of the clinical nutrition program at Sharp Chula Vista Medical Center, adequate protein to maintain body tissues, including muscle, can easily be achieved with a plant-based diet.
“Not only are certain vegetables high in protein, but they also provide other nutrients including fiber, vitamins and minerals,” she says. Plus, these healthy proteins contain no saturated fat or cholesterol.
The benefits of a vegetarian diet include:
- Reduced risk of heart disease
- Reduced risk of Type 2 diabetes
- Reduced risk of some types of cancer
- Improvement to environmental impact
The recommended dietary allowance (RDA) of protein needed for the average adult is 0.8 grams per kilogram of body weight — for example, if an individual weighs 135 pounds, he or she would need 48.6 grams of protein each day. To calculate your RDA, multiply your body weight in pounds by 0.36.
When following a plant-based diet, ensure you are receiving the recommended amount of protein each day by incorporating healthful, plant-based protein sources to your diet. Here’s a list of some high-protein, vegetarian options:
- Tofu, firm (1/2 cup) = 19.9 grams of protein
- Lentils, boiled (1 cup) = 17.9 grams of protein
- Black beans (1 cup) = 15.2 grams of protein
- Chickpeas, boiled (1 cup) = 14.5 grams of protein
- Quinoa, cooked (1 cup) = 11 grams of protein