How to do a high protein vegetarian diet

I what you to know that everyone needs protein in his or her diet due to its nutrients. Protein is essential for muscle development and body movement also. Protein has the responsibility to protect the human body from infections and also to act as an enzyme in several biochemical reactions.

However, if you are a vegetarian, you shall need to discover some high protein diet for vegetarians for weight loss. Protein functions in the physical body are endless. So If you want to see the very best results that are possible, the protein is of high value to help prevent lean muscle mass loss, you need it to help raise the metabolism, and you also need protein to help you feel satisfied on your weight loss foods.

If you are a vegetarian or you are planning on becoming a vegetarian maybe, this article will be of help to you as you shall discover the best high protein vegetarian foods.

Quinoa Consider quinoa as the first food, as it is protein source to eat on a regular basis; it is very high in protein so you should incorporate it into your vegetarian diet. It goes very well with some other dishes like beans, salad, and stir-fry. Note that a cup of cooked quinoa provides about 18 grams of protein so go ahead and eat up! Soybeans This is a major source of protein when you are talking about vegetarian foodshowever, taking half a cup of soybeans has in it 16 and 39 grams of protein.

It is a great representative and a good substitute for meat, and it has the same composition approximately. Egg whites If you are looking for how to increase your protein level then you should eat egg whites.

What you need to do is to eat an egg a day. It has been said that large egg contains about 6 grams of protein, while 3. You can lay your hands on eggs quickly. Eggs are simple to cook. Moreover, it can be prepared by you in many ways. Also, if you are the type that worries about saturated fat and probably cholesterol, go and try out egg whites ahead, because egg whites contain healthy nutrients and fats that you need.

Cheese Another important source of digestible protein is cheese. Half a cup of cheese contains about 15 grams protein. However, we have lots of cheese containing saturated fats, so look at their ingredients labels before purchasing cheese. Nuts Nuts are a great source of protein. However, there are many nuts, e. Moreover, you can add them to salads and other meals easily. Vegetables and Fruits These are extremely rich in protein. Examples are apples, papayas, bananas, strawberries, watermelons, and tangerines.

However, vegetables like peas and beans are also high protein source for vegetarian that can be utilized in soups, meals and other dishes. Yogurt Yogurts are a good source of protein for vegetarians and about half a cup of yogurt has in it 4 to 6 grams protein. However, it depends upon the brand of the yogurt totally. Please avoid those yogurts that contain sugar. The above high protein diet for vegetarians for weight loss is good, they have been verified, and however, they can be served at parties.

So go ahead and lose some weight by eating up some of the best high protein vegetarian foods that are listed above. Tags: nutrition Post navigation.

209 thoughts on “How to do a high protein vegetarian diet

  1. Can you make a video like this but on how to get enough phosphorus? Iโ€™ve seen many people write about it, but they only had like 10% of it. The only food I know that is high in phosphorous are hemp seeds, which have 45% for 3 tbsp, and I donโ€™t just want to eat that.

    1. Phosphorus is also in nuts and beans, I read! So, maybe if you do a combination of all three, or just two, you could be all set. ๐Ÿ™‚

  2. Thank you Remy, I love the wow at the end! He is so funny ๐Ÿ˜‚
    Is that where you get your sense of humor?

    1. Hahahah!!! He had to pop in ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚ He is such a goof.

    1. Phoebe ODonnell ground or soaked chia seeds, and ground flax, provide lots of omegas so i think just include a tablespoon of each into oatmeal while itโ€™s cooking, or on top of salad, or just taken as a supplement with a glass of water maybe?

  3. This is why I dont eat on camera… youre hilarious Remy ๐Ÿ˜Š

    1. Pancake recipe in description box! ๐Ÿ™‚ The rest are pretty free-hand

  4. where did you get the date syrup??? also im about to order a 6 pack of those health warrior bars!

    1. Its from the brand just date syrup ๐Ÿ™‚ They sell it at whole foods or you can order it online. Also, for the bars, I HIGHLY recommend the chia bars! The salted caramel ones, or strawberry shortcake ones are by far my faveee bars they make. YUM

  5. I love this and all of your videos! Ur are my inspiration! What kind of chicken nugget brand did you buy?

  6. What brand are those chickโ€™n nuggets? They have way more protein and less sodium than the ones I buy!!

  7. Pasta with noch is sooo delicious i lobe it too you are not the only crazy one ๐Ÿ˜‚

    1. Idk if this was supposed to be a compliment but tbh its the best compliment ever to me ๐Ÿ˜ฝ

  8. You can get a lot of protein in a vegan diet…but you also have to eat a lot of calories to do it. You couldnโ€™t get 100 grams of protein without possibly eating way too many calories and in turn….gaining a lot of weight. The truth is, a vegan diet lacks a good amount of protein, itโ€™s a fact…if you want a lot of protein, you would have to eat a lot of food.

    1. Shelby Willhite That is simply not true. There are endless ways to consume the amounts of protein youโ€™d like to and not over consume calories beyond need. Many foods exist that are high protein low calorie. I personally know many friends that are living examples of fit vegans at normal weights eating 100+ grams of protein daily.

  9. Yessssssss love this girl!!! So glad this is out in the internet

  10. SAME with nutch!! (with added ground flax seeds for those omegas ๐Ÿ˜‰ vegan crack <3 also love you and your positivity <3

  11. This is so so helpful!! Iโ€™ve been vegetarian for a few years and am now trying to transition to vegan. Coming from a place of pretty unhealthy, calorie focused dieting Iโ€™ve honestly never really paid enough attention to what nutrients I get. Itโ€™s been super refreshing to start focusing more on getting enough of the good stuff instead of always thinking about how to cut โ€œbadโ€ things out.

    Also where is that bralette/sports bra you were wearing after soul cycle from???? So cute

    1. Hey Molly! I can totally relate. Its so interesting how a shift in focus when it comes to eating can completely change your experience. I think focusing on nutrients is far more important than calories for sure–theyre so misleading and i think nutrients > calories when it comes to how your body uses the food you feed it! The bra is from Alo ๐Ÿ™‚

  12. Looks amazing but missing ketchup or BBq sauce? I just subbed!!!!!!! Sending vegan love from Spain x

  13. it really doesnt seem like you eat enough calories.
    i put it into cronometer because i was wondering this and it was wayyy too low for an active person.
    (of course i couldve gotten serving sizes wrong, but it was way off)
    a lot of the micro nutrients were way off too.

    only reason i care is because youre an influencer, how you eat will effect how your audience eats.
    i have definitely been affected over the years by youtubers diets, for the worse.

    1. @Veggiekins thank you for taking the time to reply

      I come from an ED background too, so I think about these things more than other people probably do.
      I hope you can see why I was concerned and you can see how the video could be read wrongly.
      It is unfair to judge a diet of one day of eating but its impossible not to on this platform

    2. Very true! I mentioned on camera that I excluded random snacks I had that wouldnt contribute significantly to the protein count, but as always, videos will never be able to capture the full picture when it comes to how much is being eaten, what the portion sizes actually look like etc.

    3. Hey Meredith! Thank you for the concern.. I come from an ED Background and actually DID track for about 2 years to learn healthy habits. I actually eat a caloric *surplus* still, as a result of coming off of re-feeding, so I know I am eating MORE than enough. I make very clear in every video that these are challenges, not what a normal day looks like, nor what Id recommend anyone eat. Ive clearly stated that in this video as well, and intentionally excluded calories for the same reason. I am very careful about sharing what I eat and in what quantities and videos exclude random snacks, recipes I try and taste (as thats my job), and sizes are difficult to judge correctly from a video or photo. With that said, I also openly make it clear that I dont believe anyone should be modeling their diet off of anyone elses, youtube or not. Everyone has a different body, height, caloric need, and activity level, and the only person that can tell you what you should eat is your own body and its needs. Tuning into what your body is saying and how you feel is the only way to go.

    4. Shes very slim and maybe not tall so maybe thats why she had small lunch. Maybe she didnt exercise todsy. You dont know. So you dont know if she ate more off camera she prob had dinner after this video she looks healthy to me ๐Ÿ™‚ Im vegan and I eat way too much I need to cut down!!!!

  14. you look so good these days, you look so healthy and glowing – i truly hope you also feel like this, you deserve it!

    1. ๐Ÿ™‚ AHHH best compliment thank you!! I am definitely prioritizing health (physical + mental) and I do feel like I can put more of me into what I love <3 thank you sweet sweet human!

  15. I love this! I used to be vegan and when I was I didnโ€™t know how to get my protein in without using protein powders…. This is so helpful for others and for myself if I ever go back (I mainly eat plant based except once or twice a week…. So super helpful! I love this! When you have tofu do you use the form or soft tofu? I love eating it but havenโ€™t made it myself…..

    1. Im vegan and I just drink two protein shakes a day because my calorie count goes too low sometimes, still a good 90grams a day c:

    2. I feel you! Sometimes it seems like you have to supplement, which can be expensive and a turn off for anyone looking to eat naturally. And as for tofu, I prefer firm for baked tofu or stir fries, or tacos etc (and scrambled as Banana Dude said below), and silken I like for soups (japanese miso or korean stew style) and baking ๐Ÿ™‚

    3. I would say firm for baked or scrambled tofu! I like to use the soft in smoothies or blended with lemon juice to make โ€œsour creamโ€

    1. Hannah itโ€™s not that difficult for your body to absorb. your body can add them together and it works just fine. our bodies arenโ€™t stupid

    2. elizabeth grace itโ€™s not bioavailable. Cronometer doesnโ€™t distinguish between bio-available nutrients and non bio available nutrients

    3. plant based proteins just need to combine in order to be considered โ€œcompleteโ€ and they will convert totally fine. if you go on cronometer, it will tell you each amino acid (what combine to make complete protein) and how much of it you got!

  16. such a great video! You should totally do other nutrient highlights ๐Ÿ™‚

    1. @Veggiekins oh yeah for sure! I was thinking more micros, like magnesium or iron etc ๐Ÿ˜Š๐Ÿ’•

    2. So glad you liked it Anna! That could be really fun–I dont think I could do a full day of eating fat or just carbs per se, but maybe a spotlight on some high healthy fat meals or something like that ๐Ÿ™‚ Thanks for the suggestion!

  17. Many people dont realize this (including vegans and vegetarians), but broccoli actually has about the same amount of protein per 100 calories as beef(12 g). Youd have to chew through about three cups of broccoli, but just adding more green vegetables into your meals can add a little extra protein plus fiber and other vitamins. If you ate the same amount of protein from meat youd be adding cholesterol and no fiber.

    1. Its not about the amount of nutrients in a food, its about absorption rates and they are a lot higher when it comes to animal products.

    2. yeah i know but 3cups of brokkoli is waaaayyyy more volume than 100cal of beef, which is prob really less. i am not going to eat brokkoli to get my protein, when there are way better plant options, i am vegan and hate brokkoli๐Ÿ˜‚๐Ÿ˜‚

    3. P R EA C H ! ๐Ÿ‘ Vegetables ๐Ÿ‘ have ๐Ÿ‘ protein ๐Ÿ‘

  18. omg….sweaty spaghetti…such a cute term! I love using lentil pastas to up my protein for the day!

    1. Hahahah!! I love it, its such a mood. Also same! Legume pastas are such a game changer.

  19. YES, itโ€™s so easy to eat +100 grams of protein in a vegan diet. Totally love how more people are debunking the myth that vegan diets are restrictive, low in protein, and unhealthy! I also love eating protein powder for convenience, but I donโ€™t eat it every single day either. Sometimes Iโ€™ll go through a phase where I do, though Iโ€™ve been loving beans and tofu as of lately! OMG AND I LOVE HEALTH WARRIOR TOO GAHHHH ๐Ÿ˜๐Ÿ’•

    1. Easy peasy vegan cheesy!!!! Honestly I didnt even count the random snacks I had hehe ๐Ÿ™‚ And health warrior is baee

  20. I loved this video, I would love to try these products!! Usually I just fill up on fruit and carbs, I gotta eat more plantbased protein ๐Ÿ˜…

    1. I feel you!! ๐Ÿ™‚ The good news is carbs and veg and fruit do also have some amount of protein, but could be a good idea to check in and throw in some legumes, nuts or seeds for good measure! โค๏ธ

  21. Omg I do the same with my pasta! ๐Ÿ˜† I add some earth balance to mine first & then sprinkle on the nooch! So good

  22. I didnโ€™t see you eat any fruits and only a tiny bit of spinach. Not a very healthy diet.

    1. Vixen Sublime lol definitely not ๐Ÿ™‚ I always state that in the beginning
      of every challenge video. But even if it was, Itโ€™s one day in my life, everyone has days low on fruit or veg once in a while!

    2. Veggiekins ah I see. I thought it was โ€œwhat I eat in a dayโ€ video.

    3. Vixen Sublime this is a challenge video lol, not what I eat on a normal day, like I said. See my other videosโ€”my diet is extremely healthy โœŒ๐Ÿฝ

  23. hey Remy, this is totally unrelated but do you mind me asking what false eyelashes do you wear? ๐Ÿ™Š๐Ÿ’•

  24. Thanks for sharing.ย  The recipes are so awesome and practical.ย  Protein is definitely over hyped these days.ย  I have been doing keto/IF for seven years.ย  I enjoy a plant-based keto lifestyle along with 20:4 intermittent fasting daily.ย  I have no problems getting enough protein from plants without the use of protein powder.ย  Keep sharing.ย  Cheers!

  25. I love how you clarify that we dont need that much protein and give the correct amount you need! You are such a joyful ball of sunshine <3

    1. Aww thank you so much!!!! ๐Ÿ˜‡ And totally!!! Its a little overhyped sometimes, and people forget that simple things like bread, pasta or salad can have protein too.

  26. I eat pasta that way too! I also add a bit of olive oil to help the nooch mix stick to the pasta. That and on popcorn are the main ways I eat nutritional yeast.

  27. Girl you couldโ€™ve made that nutritional yeast Mac and cheese if you sauce panned it with vegan milk

  28. ๐Ÿ˜‚ was literally eating red lentil pasta with nooch while watching this. Also I definitely put nutritional yeast, garlic and salt on my popcorn โค๏ธ

    1. Omg hahahahah soul sista, im glad its not just me. I TOTALLY AGREE its amazing on popcorn

  29. That s too much protein u less you are seriously!!!! Training for…the Olympics ))

    1. Katherine i specifically said in the video that it isnโ€™t necessary to eat this much protein, and that I was doing this to show a variety of ways to eat protein as a vegan ๐ŸŒฟ

  30. How many calories for the day? It can be easy to eat protein if you have unlimited calories to play with.

    1. Dr. Stephanie Stover of course. i hope you find what works for you! i lose (too much) weight eating 2500 calories due to meds so i understand the struggle on counting them

    2. @elizabeth grace I gained 18 pounds eating 2500kcal so I like to know the calories … I have started incorporating fake meat so I hoping that helps. Thanks for responding

    3. for mental health purposes she doesnโ€™t track calories. however, this is 100 g of protein- highly unlikely she ate even 2500 calories in this day, itโ€™s easy to get protein in the first place, not due to a ton of calories.

    1. Its made from just dates, but it would be very difficult to make at home. Purchase an Israeli one (silan) or the one I used by Just Date Syrup.

  31. why the fu## do vegans have to tell every1 that they are vegans… its so f-ing annoying… no1 gives a shit….except othe vegans who need to prove that they are more vegan than you… egotistical fools…

    1. Yet here you are, watching a vegan video, so I guess you give a fu## lol!!!

  32. So confused as to why people dont think youre eating enough. Ive seen some pretty bad what I eat in a days where its like avo toast + snack + protein smoothie /end/. Obviously, this all varies from person to person. Really glad I found a fellow vegan asian out here on youtube changing how people see veganism one step at a time lol.

    1. Kat i feel you!!! People just love to analyze othersโ€™ diets, and for the same exact reason I will never again share calorie information bc there seems to be a real obsession around it. Crazy how people would rather take diet advice from a video of a random person with no certifications than listen to doctors or their own body ๐Ÿ˜• anyway thank YOU! For the kind words

  33. Awesome video! This was really helpful! What is the name of the rice you used ?

  34. You did very well,by the way love your combination at pasta recipe,sounds really delicios ,I love cheese pasta.The way you eat is really an ispiration for me.Keep going and good luck!Love your videoโฃ๏ธ๐Ÿ’—๐Ÿ˜‡๐Ÿ˜ƒ

    1. Iโ€™m glad because you find always time to answer me.You are an amazing person .Thank you so much ,keep going and good luck!xo๐Ÿ’“๐Ÿ’—๐Ÿ˜˜๐Ÿฅฐ๐Ÿ˜‡

    2. Thank you Giulia! Youre so sweet and im so glad you liked the video ๐Ÿ’—๐Ÿ’—๐Ÿ’—

  35. Hi Remy, Thanks for sharing this video. Iโ€™ve always wondered how vegan diet can be protein packed without powder so this video showed how it is quite possible. What kind of pan are you using to make your pancakes?

    1. Hi Lindsay! Its a nonstick pan, not one that Id recommend but had to use because I didnt do the dishes hahahah,, so I didnt link it. The pans I usually use now (much better quality) are listed in the kit link in my description box ๐Ÿ™‚

  36. This was soooo great! What brand are the vegan chicken nuggets?

    1. I would love to know too because I havent found any gluten free ones!

  37. I usually snack on the sacrificial pancake while cooking the others lol

  38. I just found your channel the other day and I love you haha! Im a gluten free vegetarian, who sometimes eats vegan, and my family always makes me feel like Im insane for having a diet like this, so thank you for making me feel less insane

  39. Thats awesome โ™ฅ๏ธ could you make it a series with iron, calcium… ? ๐Ÿ˜

  40. Im regurgitating this….but some of the largest animals on the planet are vegans….just saying.

    1. Exactly! ๐Ÿ™‚ We need not eat animals in order to get big or strong

  41. I never knew there was an amount of protein you *should* eat, and I realize that sounds stupid. Thank you for educating me! I am also vegan, and have never been one to watch my calories/protein/sugar/etc. because I just control my portion.

    1. Not stupid at all! But to be honest, youre probably eating enough protein so long as youre eating enough calories. Almost all food contains some amount of protein, and its very hard to become protein deficient I dont think Ive ever heard of anyone dying from that haha, but every now and then it might be a good idea to check in and track what an average day of eating looks like for you, and then see how youre doing re: food groups.

  42. lol idk why you thought it was weird to eat nutritional yeast, i down that shiiii girl. it BE that cheesiness we need

  43. *reads title* โ€œokay Iโ€™m interested you got meโ€

  44. What app do you use?? I feel like my fitness pal doesnโ€™t include actual plant protein

    1. Samantha Beatty idk what she uses but i have chronometer and i think it works better than my fitness pal for protein

    1. NP girl! If I ever do in the future, Ill be sure to include them in the video but as for right now, I focus on nutrients vs. calories ๐Ÿ™‚

    1. lmaoo Im just a sucker for chocolate, I would consume any chocolate, including protein shakes xD

  45. Where did you get your crystal necklace it looks like quartz itโ€™s so beautiful

    1. Its from Asha Patel designs ๐Ÿ™‚ I have a discount code on my IG story highlights if youre interested! most of my jewelry is from the brand!

  46. also I heard not all vegan proteins are complete proteins (eg. pea protein) or are harder to digest/aborb??

    1. Processed proteins (like powders) are more likely not to be complete proteins. If youre eating a variety of whole plant food protein sources, and a balanced diet, it should be no issue.

  47. Wait, though, I eat nutritional yeast just like that on legit everything hahaha never thought that was weird at all!

    1. I do too but I felt like it was weird because I put it on my pasta DRY ๐Ÿ˜‚ maybe its not as weird as I thought.. in which case.. I feel so much better now HAHA

  48. Were gonna try those pancakes for sure! Tip: you can make chickpea flour yourself by blending up dry chickpeas in the Vitamix. Much cheaper and fresher!

    1. Chris and Xiang thank you so much for this. I have vitamix the one with buttons does it work ?

  49. Im going to that mixture over pasta. (doesnt seem weird to me, lol or am I just weird too!?) Great video!

    1. Hahahahah ๐Ÿ˜‚ Well I hope you like it, otherwise…. you didnt hear it from me! LOl

  50. Thank you for showing this! My family –especially my brother and father– always give me crap about bUT pRoTeiN tHo… and thank you for also saying that this is a high amount that most people dont actually need. I feel like Americans are obsessed with protein and actually eat way too much lol

    1. @Veggiekins for real, people think unlimited protein is good for them but havent heard the saying too much of a good thing…
      To be honest, I love vegan memes about us being b12 deficient though haha. all the memes.

    2. omggg cant believe people still try that, like HI were still alive and vegan and thriving hahahaha ๐Ÿ˜› But I totally agree, a friend of mine actually encountered serious health issues because she was consuming way too much protein for her body to handle and digest properly 0___0 so…

  51. Veganism is a mental illness. You probably absorbed ~30% of that 100 grams of protein because of the antinutrients present in the plants. Stop brain washing yourself. Look at your body, muscles, skin etc ….

    1. *Tdeezi* Heres something talking about anti-nutrients that I think you should take a look at.

      Keep in mind that anti-nutrients may also exert health benefits. Phytates, for example, have been found to lower cholesterol, slow digestion, and prevent sharp rises in blood sugar. Many anti-nutrients have antioxidant and anticancer actions, so avoiding them entirely is not recommended.

      Also just the fact that youd downplay mental illnesses like that, just to make yourself feel better when actual people struggle with depression, anxiety, schizophrenia and etc. (or trauma) and are miserable, shows that how you think is already horrible and ignorant.

      Veganism isnt a mental illness, its something someone choose for themselves in order to reduce harm to animals and the earth as much as humanly and practically possible and to take responsibility, and just because you cant do it, doesnt mean you get to shit on people who can.

      Oh, and by the way, she looks amazing, as always. If you feel the need to judge her body when she clearly looks healthy, then you need to take a look at yourself instead.

    2. Antinutrients are anticancer so being antiplants is antiscience

    3. I think spending time watching videos about veganism if its something you dont believe in is a waste of your time. Id worry more about that. Regarding antinutrients, Im actually a nutritionist and take measures to increase absorption of nutrients in the food that I eat. Things like activating, sprouting, food combining etc. Id say thank you for the concern but its not necessary here ๐Ÿ™‚

  52. Hi there! Vegan and dietetics student here! In Canada the RDI for protein is 0.8g/kg body weight. However since plant based sources are less digestible and bioavailable for absorption it is best to aim for around 1-1.2g/kg body weight.

    1. 0.8g/Kg of LEAN MASS! And this is also an exaggerated value to make sure everybody will be eating enough of them.

    2. hey, I know iโ€™m kinda late but I think she meant in pounds itโ€™s 0.3-0.6 * body weight which is about the equivalent to 0.8-1.2g/kg

  53. where do you buy–that lentil & pea –in the right rice bag? Sound yummy to get protein. Where do U buy it??

    1. Its called Right Rice! Online on their website or at Whole Foods if you live in the US

  54. Hey I donโ€™t think your โ€œweird comboโ€ of food is weird, if you like it than you be you ๐Ÿ˜‚๐Ÿค—! This video is so cool too!

  55. Girl! I understand you with the nutritional yeast. I put that shiz on EVERYTHING!

    1. Hahahahahhaha ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚ I was hoping someone out there would get me

  56. What app do you use to count the protein ? And what chicken nuggets did you use?

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