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How to Eat Enough Protein as a Vegetarian

If you’re a vegetarian, then you’ve probably been asked, “How do you get enough protein?” There are many who believe the only source of protein is meat. However, this isn’t exactly the case. Otherwise, the millions of vegetarians in the world would suffer from protein deficiency (which can lead to a number of health problems). But vegetarians who know how to eat a well-balanced diet are just as healthy as meat-eaters (if not healthier).

With the growing popularity of plant-based diets, not every new vegan or vegetarian has figured out how to eat enough protein. If you’re looking to increase protein intake through plant-based proteins, then, fortunately, there are many ways vegetarians can achieve a high-protein diet.

Protein for Vegetarians: What to Eat

If you are looking to adopt a plant-based diet, here are some of the best high-protein foods you can eat to stay healthy!

Beans and Legumes

Not only are beans and legumes versatile and delicious, but they’re also a great source of protein for vegetarians and vegans. Even outside their high protein content, beans and legumes are all-around nutritious foods. There are a wide variety of dishes you can make with these two simple ingredients, so get creative! With a little seasoning and a few sides, a dish that features beans or legumes is both high in protein and delicious.

For a delicious and filling way to introduce beans into your diet, try out our Proti Diet Roasted Soy Nuts.

Soy (Tofu, Tempeh, and TVP)

There’s a good reason that people often think of soy when they’re asked about plant-based protein sources. In addition, there are so many high-protein foods that are soy-based. Some of the most popular are tofu, tempeh, and textured vegetable protein (TVP). If you’ve had trouble digesting tofu or other soy-based products, tempeh could be an excellent alternative. Unlike tofu, tempeh is a fermented food item, making it easier on the digestive system.

Tofu is also an incredibly versatile food product. Not only can you marinate tofu and incorporate it into various savory dishes, but you can even use silken tofu to make desserts like vegan chocolate pie.

What’s great about tofu is that you can substitute it for any meat. Many vegetarians and vegans prepare tofu just as you would chicken, pork, or beef. Fry it in bread crumbs, mix in it a stir fry, or even grill it in a marinade. However you choose to prepare this meat substitute, it is sure to make for a high-protein, vegetarian dish that is just as delicious as any meat-based meal.

Plant-based proteins are easier to find than you think they are, check out our Proti Fit Soy Snack Bundle, an excellent way to introduce a variety of plant based proteins into your diet!


When we say seeds, we’re covering a relatively broad category of food items. All this refers to is the immature form of a particular plant. Although there are many varieties of seeds to choose from – and many ways you can incorporate them into different dishes – one thing is for sure: they are a fantastic source of protein (and several other nutrients).

If you’re looking for nutrient-dense seeds, you can try pumpkin, hemp, sesame, chia, and flaxseeds. A great way to sneak seeds into a meal is to add them to your morning oatmeal or overnight oats.

A great way to incorporate sunflower and sesame seeds into your diet, is with our Proti Fit High Protein Brown Bread.


Although nuts are indeed high in plant-based protein, they are also high in polyunsaturated fats. These are the heart-healthy variety of fats, but it’s still important to limit your portion sizes. However, this doesn’t mean that nuts aren’t a worthwhile addition to a vegetarian diet, because they’re a nutritious and protein-rich food. From nut butter to nut milk and beyond, there are so many ways you can incorporate this high-protein food into your diet.

For a delicious snack and easy way to increase protein intake, try out our Proti Fit Fluffy Nutter Bars.

It’s easy to increase your protein intake through foods that are healthy, delicious, and convenient! All you need to do is browse the variety of protein-rich foods by Proti Food. We offer something for everyone, no matter your taste or dietary restriction. If you have questions for us, reach out through our online contact form today.

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