When Jennifer Anastasiou decided to go vegetarian, she faced a common concern: ensuring adequate protein intake. Having grown up in a meat-loving household, the transition required a thoughtful approach to her meals. Now, she relies on high-protein legumes like lentils, chickpeas, and beans, as well as vegetable-based protein shakes, to meet her nutritional needs.
The environmental impact of livestock—responsible for nearly half of agricultural emissions—has motivated many to cut back on meat. However, concerns about replacing protein can hold people back. Dietitian Jenna Braddock, based in St. Augustine, Florida, suggests that adults need 1.2 to 2 grams of protein per kilogram of body weight, depending on their goals and activity levels.
Protein Stacking: A Simple Approach
Braddock emphasizes a strategy known as “protein stacking,” which involves adding small amounts of protein-rich foods like nuts, legumes, or seeds to existing meals. For example, lentils contain 9 grams of protein per half-cup, making them ideal for adding to salads, tacos, or soups. Other versatile plant-based protein options include tempeh, which has 18 grams per serving, and hemp hearts, offering 3 grams per tablespoon.
Affordable, Protein-Rich Staples
Affordable staples such as peanuts, pumpkin seeds, and quinoa also deliver significant protein, often overlooked in favor of more expensive options. For those hesitant about textures, Braddock recommends blending beans into soups or making dips for a smoother experience. She also suggests starting with well-prepared vegetarian dishes from trusted restaurants to ease the transition.
“Make your entry point as delicious and as easy as possible,” Braddock advises. Transitioning to a vegetarian or vegan diet is a gradual journey, requiring time to build knowledge, skills, and confidence in the kitchen.
Recipes for High-Protein Plant-Based Meals
Two recipes featured in The High-Protein Vegan Cookbook for Athletes—a roasted pepita dip and a red quinoa salad—showcase how simple and satisfying plant-based meals can be. With the right planning and creativity, maintaining a protein-rich vegetarian diet is both achievable and enjoyable.
For more information on plant-based protein sources and recipes, check out resources like The High-Protein Vegan Cookbook for Athletes and Plant-Based Protein Guide.
