Protein-rich foods for vegetarians

Animal-based proteins – those obtained through the consumption of meat, eggs, milk, and their derivatives – provide essential amino acids for maintaining our body’s functions. Plant-based proteins, on the other hand, contain exactly the same amino acids, only in smaller amounts.

On the other hand, despite their higher protein concentration, meat and other animal-based foods are much fattier than plant-based ones. In addition, they do not offer many vitamins and fibers, nutrients that are abundant in vegetarian dishes.

Thus, it is necessary to find balance, adjusting the menu in order to compensate for the strengths and weaknesses of the vegetarian diet. The secret is to make a varied combination of foods.

It is important to emphasize that any radical change in eating habits (such as cutting out meat or animal-based foods altogether) should be monitored by a nutritionist. It is not advisable to suddenly eliminate certain foods from the diet: the body needs time to adapt, and one should always monitor, beyond protein reserves, the levels of iron, calcium, vitamin B12, and omega 3.

See some examples of plant-based foods that, if combined and consumed throughout the day, regulate protein levels. Remember that if your diet is not so restrictive, it is still possible to obtain a good protein base through eggs, milk, and dairy products.

Legumes and mushrooms: soy and soy products (meat, milk, tofu, etc.); lentil; chickpea; varieties of seaweed (Nori and Kombu are two types that, in addition to umami, are very nutritious and rich in protein); shiitake and shimeji.

Grains, cereals, and seeds: oats; brown rice; beans; wheat; buckwheat; corn; barley; rye; quinoa; peas; sesame; chia, and sunflower, flaxseed, and poppy seeds.

Dried fruits: walnuts, almonds (including almond milk); cashew nuts; pistachios; hazelnuts, and unsalted peanuts.

The combination of these foods is essential for maintaining proteins in the body. Everyone knows rice and beans, but try adding, for example, tofu and quinoa to a nice salad of tomato, chard, cabbage, peas, and corn (more umami taste is always welcome!). Or mix chia seeds with lentils. Dishes with shiitake and other mushrooms are also very nutritious and tasty options (see here the cooking times for different types without making them rubbery).