Best protein-based vegetarian diet basics

Food choices today are becoming broader. And so are the types of diets. With the multiple kinds of diets, losing weight is no more boring. You choose what suits you best. Some people prefer a keto; others go for fasting, etc. But what is emerging most today is the plant-based diet. It is an excellent diet for vegetarians. It is meat-free. Some people consider that this diet lacks many nutrients that the body needs. That’s why we will share with you the basics of such a diet rich in proteins. It is a protein-based vegetarian diet.

What is a plant-based diet?

A vegetarian diet is free of meat and animal products. It relies on plants, that’s why we call it a plant-based diet. Many people are becoming aware of the benefits of this diet. But some others think that it lacks many nutrients like proteins. What people don’t realize is that having a protein-based vegetarian diet is actually possible!

Protein-based vegetarian diet
Protein-based vegetarian diet

Plants are source of protein

Protein helps maintain healthy skin, bones, muscles, and organs. Eggs and dairy products are good sources of protein. You do not need to eat large quantities to meet your protein needs.

You can obtain a sufficient amount of protein from plants. Thus, a protein-based vegetarian diet is actually possible. But what are the sources of proteins in plants?

The amount of protein needed depends on weight and physical activities. But the ideal consumption of proteins for women is 46 grams. This amount provides energy and strengthens the immune system.

Unlike fats and carbs, the body does not store proteins. So it is essential to consume proteins daily. It helps us to maintain a vital body full of energy.

We are sharing with you the best foods for a protein-based vegetarian diet.


Quinoa is a grain that does not contain gluten. It contains eight essential amino acids that the body doesn’t produce. Every 100 grams of quinoa contains 13 grams of proteins, making it perfect for a protein-based vegetarian diet.

Quinoa is good for a protein-based vegetarian diet
Quinoa is good for a protein-based vegetarian diet

Chia seeds

Chia seeds are rich in omega-3 and fiber. It is an excellent provider of plant proteins. Every 100 grams of quinoa contains 17 grams of proteins.


Almonds are rich in vegetable proteins. It fights cholesterol and prevents cardiac diseases. Every 100 grams of almonds has 21 grams of proteins, making it the perfect snack for a protein-based vegetarian diet.

Nutrition experts advise to eat ten almonds as a snack.

Red beans

Red beans are rich in vegetable protein and fiber. You must soak it for a full night before cooking. We recommend eating it with rice or corn. Every 100 grams of red beans contain 22.5 grams of proteins. A protein-based vegetarian diet can have a long list of lunch options with beans.

Red Beans for a protein-based vegetarian diet


Green, blonde, coral, and brown lentils are more like rainbow colors in the sky. In addition to being rich in protein, they are low in gluten. Every 100 grams of lentils contain 25 grams of protein.

Peanut butter

Peanut butter is rich in protein, zinc, and phosphorous. We should not deprive ourselves of it just because it’s high in fat. We can eat it at breakfast or as a snack in a protein-based vegetarian diet. Every 100 grams of peanut butter contain 25 grams of protein.

Breakfast in protein-based vegetarian diet
Peanut Butter


Spirulina is getting more and more popular. It contains the highest percentage of vegetable protein. It’s an excellent alternative to meat. Every 100 grams of it contain 58 grams of protein!

Dried soy protein

Dried soy proteins, made from soybeans, are rich in proteins. It must be re-hydrated before cooking. Every 100 grams of it contain 45 grams of protein.

You can benefit from many other foods in your protein-based vegetarian diet:

  • Spinach, one cooked cup contains 4 grams of protein.
  • Cabbage. The cooked cup contains 3.98 g.
  • Mushrooms. Grilled and sliced ​​cups contain 3.97 grams.
  • Artichoke, the medium artichoke contains 3.47 g.
  • Dried tomato, one cup contains 1.9 grams.
  • Chickpeas. A cup of it after soaking and filtering contains 10.7 grams.
  • Guava is one of the richest fruits in the protein. The cup contains 4.21 grams.

How to switch into a protein-based vegetarian diet?

To transition into a protein-based vegetarian diet, start with gradually reducing meat and increasing fruits and vegetables. Here are some tips to get you started:


Increase every week the number of meals that do not contain the meat you like. Such as spaghetti with tomato sauce or fried vegetables. Try to include vegetables such as spinach and cabbage in your daily meals.


Take your favorite recipes and try them without meat. For example, make a vegetable chili meal by excluding minced beef. Replace it with a can of black beans.


Search the Internet for vegetarian recipes. Buy or borrow vegetable cookbooks. Read our blogs to know more about how to prepare and what to include in your meals.

Is it possible to only eat vegetarian?

When you eat plants, you eat a lot of fiber that feels so full. A protein-based vegetarian diet makes you full. But without reaching satiety. A large bowl filled with plant-based food may not seem that heavy. However, it can make you feel full quickly.

Cost and preparation of a protein-based vegetarian diet

Vegetarian foods are much less expensive. Try comparing the cost of meals like beans and vegetables with meat or chicken. You will feel the difference. Foods like salads, vegetables, soups, and pasta cost less than beef.

Protein-based vegetarian diet
Protein-based vegetarian diet

Preparing a protein-based vegetarian diet is simple. You can focus on easily prepared foods to reduce planning and time. Whole-grain cereals or sliced ​​bread with walnut butter is an option for breakfast. You can also try a veggie burger, pasta dishes, or burrito lentils. Be creative in preparing large plates of colorful, nutritious salads. They never fail to satisfy you.

Final words

Before, a protein-based diet makes us think of chicken or meat. Yet today, a protein-based vegetarian diet is available. To get the most out of your protein-based vegetarian diet, choose a variety of healthy food. (Such as all fruits and vegetables, legumes, nuts, and whole grains). You should also make sure to check your body composition

At the same time, reduce unhealthy options. (such as sugar-sweetened drinks, fruit juices, and refined grains). If you need help, ask your dietitian to develop the right diet for you.

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