Vegetarian Protein Guide

Inside this guide

VEGETARIAN PROTEIN GUIDE Nutrition Reference  Educational Use Hit your protein, the vegetarian way. Page 1 Completing Your Protein Goal as a Vegetarian Soya, low-fat paneer, tofu, Greek yogurt and smart combos Hitting 100 g or more of protein a day on a vegetarian diet is very doable. The trick is to build each meal around a protein anchor: soya chunks, low-fat paneer, tofu or Greek yogurt, then back them up with dals, pulses, seeds and smart pairings. This guide shows how to include each one, how they help with fat loss and muscle building, and which alternatives and combos fill the gaps. All values are approximate and vary by brand. 1. Protein Basics for Vegetarians Targets and quality Why this matters: Knowing your target and how plant protein works makes planning much easier. TOPIC WHAT TO KNOW NOTE Daily target About 1.6 to 2.2 g of protein per kg bodyweight for muscle gain or fat loss while training. For a 70 kg person that is roughly 110 to 155 g. Vegetarians can aim for the middle to higher end of the range. Per meal About 25 to 40 g per meal across 3 to 4 meals. Spreading it out supports muscle repair better than one huge meal. Plant vs animal protein Plant proteins can build muscle just as well when total protein is enough and you lift weights. Studies show similar results, though plants may need slightly larger amounts. Leucine and amino acids Leucine is the amino acid that switches on muscle building. Soya, dairy and whey are good sources. Mixing sources covers all essential amino acids. Complete protein Soya and dairy are complete. Cereals and pulses each lack something, but they complement each other. Dal with rice or roti is a classic complete pair. Common gaps Vegetarians should watch vitamin B12, iron, zinc and omega-3. Dairy helps with B12.…