Vegetarians can easily meet protein needs with plant foods

Many people believe that vegetarian diets do not provide enough protein. However, experts say this is a myth. Plant-based proteins can supply all 20 amino acids needed for health, even if their amino acid profiles are different from those found in animal products. Protein is essential for everyone. It helps repair cells and builds muscles, tissues, and more. Not getting enough protein can lead to health issues, including stunted growth and weakened immunity. Experts recommend aiming for about 0.8 grams of protein per kilogram of body weight each day. For instance, a person weighing 165 pounds should consume around 60 grams of protein daily. This can be achieved with foods like tofu, lentils, and oats. Nutritionists suggest a goal of 30 grams of protein at each meal. A visual guide is to make sure your protein portion is about the size of your hand. There are many excellent vegetarian sources of protein. Legumes, such as beans, chickpeas, and lentils, are especially rich in protein. For example, half a cup of chickpeas offers about 20 grams of protein. Nuts also provide protein along with healthy fats and fiber. An ounce of almonds has about 6 grams of protein. Vegetables like broccoli and spinach contain protein too, though in smaller amounts. For instance, one cup of cooked Brussels sprouts has about 4 grams of protein. Grains and seeds are good sources of protein as well. Quinoa, for instance, has about 6 grams of protein per quarter cup. Chia seeds are packed with protein, offering 16.5 grams per 100 grams. Soy products, like tofu and edamame, are very nutritious, providing around 17 grams of protein per 100 grams. Dairy products, if included in the diet, can also be beneficial. Foods like cheese and yogurt support muscle health. Lastly, nutritional yeast is another easy way to add protein to meals. It is rich in vitamins and minerals, making it a valuable addition to a vegetarian diet.