Protein for Vegetarians
Feb 4, 2016

Protein for Vegetarians

Have you recently decided to become a vegetarian, but find yourself snacking more often? Or maybe you have been a vegetarian for a couple years, yet find you have slowly begun gaining weight. In either situation, protein for vegetarians is important in order to avoid weight gain or successfully begin to lose weight.

High protein foods take longer to break down and keep you feeling full for longer. They usually have very little to no carbs, which is great when trying to lose weight. Check out this list of high protein/low-carb foods that will stave off constant snacking and help you lose weight.


Depending on the size eggs you choose to buy the nutrition information will change a little; but just for an example 1 large egg is about 71 calories (45 from fat) with 6 grams of protein and zero carbs. Let’s say you add in 4 egg whites (again from large eggs), that will increase calories only 64 calories and boost your meal up another 16 grams of protein!


Elevate your protein intake with dairy products like milk, cheese, and yogurt. Be sure to look for “low-fat” or “light” to decrease the amount of fat you consume.

Soy based protein

Soybeans are high in fiber, protein, vitamin K, iron, magnesium, copper, manganese, and riboflavin. Tempeh, a popular protein in Indonesia, is made from cooked soybeans. Lots of people enjoy this protein source around the world. It has a firm texture and a nutty mushroom flavor. Tempeh can be used as great protein replacement in soups, spreads, salads and sandwiches.

Whole soybeans

Consuming whole soybeans is the least processed way of integrating soybeans into your diet, while preserving all of the fiber, vitamins, and minerals. A cup of cooked soybeans contains approximately 29 grams of protein, 7 grams of net carbs, and 10 grams of fiber.


Be adventurous! If you haven’t tried faux-meat, give it a try. It can be instrumental in replacing the necessary protein in a well balanced diet. Tofu, tempeh, and seitan are all great options.

Tofu, like tempeh, is a soy-based food. It is made by coagulating soy milk, then pressing the water out and forming the remaining curds into soft white blocks. Although tofu is pretty tasteless, that can be used to your advantage, as it easily takes on the flavor of sauces and spices you use in preparing it. Look for some recipes you might enjoy using tofu in your next meal.

Seitan is made from the gluten part of wheat, and often referred to as “wheat meat. It is very high in protein and low in carbohydrate. One brand has 21 grams of protein, 3 grams of net carbs and 1gram fiber for a 1/3 cup serving. Not interested in eating processed foods? Try making your own seitan.

Protein Powder

There are three common bases of protein powder: whey, soy, and casein protein. Because whey protein is a water-soluble milk protein, it is the most commonly used. Whey is also a complete protein, which means it contains all nine of the amino acids necessary for human dietary needs. Sample our delicious, low-carb protein shake or bar today!

Other Concerns

A meatless diet can be healthy, but vegetarians, and especially vegans, need to make sure they’re getting enough vitamin B12, calcium, iron, and zinc.

It is imperative vegans find foods to increase the missing calcium in their diet. Calcium is key to protecting against thinning bones and osteoporosis. Be sure to include foods high in calcium like dark green vegetables, tofu, edamame, soy nuts, or supplements.

There is a risk of vitamin B12 deficiencies in vegetarians and vegans because it is found naturally only in animal products. A lack of vitamin B12 can lead to anemia and blindness.

If you are a vegetarian or vegan, be sure to take a multivitamin and stop by ThinWorks for a weekly B12 vitamin injection.