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How do I make sure I'm getting enough protein while trying to lose weight?

Hello everyone!

I've recently started my weight loss journey and I've been reading a lot about how important protein is for weight loss. However, I'm a bit confused as to how much protein I need to consume and how to make sure I'm getting enough of it.

I am currently 5'6" and weigh around 180 lbs. My goal weight is 140 lbs. I exercise regularly, doing a mix of cardio and strength training, about 4-5 days a week. I've also started tracking my calories using an app, which has been helpful.

I'm a vegetarian, so I don't eat meat, but I do eat eggs and dairy. I also try to incorporate plant-based protein sources like beans, lentils, and tofu into my meals.

My question is, how can I make sure I'm getting enough protein to support my weight loss goals and maintain muscle mass? Are there any specific guidelines I should follow? And are there any other vegetarian protein sources I should be incorporating into my diet?

Thank you in advance for your help!

All Replies



I am also a vegetarian who is trying to lose weight and maintain muscle mass. One thing that has helped me in ensuring that I get enough protein is to focus on high-protein snacks, as well as incorporating protein-rich foods in all of my meals.

Some of my go-to high-protein snacks include boiled eggs, roasted chickpeas, and nuts like almonds or cashews. These snacks are portable and easy to take with me to work, which makes them convenient to have on hand.

When it comes to meals, I try to include a protein source in every meal, such as lentils, quinoa, or edamame. I've also found that using protein powders in my smoothies or baking has helped me get the protein I need while still enjoying things like pancakes or muffins.

In terms of the amount of protein you need, as a general rule, it's recommended that you consume between 1-1.5 grams of protein per kilogram of body weight. So if you weigh 80 kilograms, you should aim to consume between 80-120 grams of protein per day.

Remember, it's important to be patient and consistent when it comes to healthy weight loss. Focus on creating healthy habits that you can stick to in the long-term, and be kind to yourself along the way.

All the best!


Hey there!

I'm also a vegetarian who has recently started my weight loss journey. After doing some research, I've learned that it's crucial to ensure that meals are composed of the right macronutrients, including protein.

One way that I've made sure that I'm consuming enough protein is to track my daily intake using a food diary app. This allows me to keep track of the protein content of various foods and adjust my servings to make sure I get enough.

Moreover, I've found that incorporating high-protein foods into each meal is effective in ensuring adequate protein intake. Some exceptional protein sources include oats (which are rich in amino acids), Greek yogurt, tofu, beans, nuts, and seeds.

When it comes to snacking, I've also found it helpful to ensure that my snacks are protein-rich, such as hummus with veggie sticks or low-fat cheese with whole-grain crackers.

It's important to note that your protein needs may vary depending on your current weight and physical activity levels. Therefore, it's essential to discuss your specific protein needs with your doctor or nutritionist.

Remember, consistency is key. Making small, sustainable changes to your diet and lifestyle can result in significant progress over time.

Good luck on your weight loss journey!


Hi there,

I've also been on a weight loss journey as a vegetarian and can relate to your concerns about getting enough protein. One approach that has worked well for me is to incorporate a variety of protein sources into my meals.

For instance, I try to have a balanced mix of legumes (like black beans, lentils, or chickpeas), whole grains (such as quinoa or brown rice), and vegetables (like broccoli or spinach) in every meal. This approach not only ensures that I'm getting enough protein, but also plenty of other important nutrients.

Another thing I've found helpful is to make my own protein-rich snacks, such as homemade energy bars, smoothie bowls, or hummus with raw veggies. This way, I can control the ingredients and make sure that they align with my weight loss goals.

Ultimately, one of the most important things is to listen to your body and adjust your protein intake accordingly. If you're feeling fatigued or losing muscle mass, it may be a sign that you need to increase your protein intake.

In any case, remember that healthy weight loss is a gradual process that requires consistency and patience. Focus on making small, sustainable changes that you can maintain in the long-term, and celebrate your progress along the way!

Best of luck to you!


Hi everyone,

As someone who has recently lost a considerable amount of weight as a vegetarian, I can attest that protein intake played a vital role in my journey. To make sure I was getting enough protein, I started by knowing how much protein is in each meal I consume.

When I first started, I did it by tracking my food intake in a food diary or app. This way, I could accurately measure how much protein I was consuming and adjust accordingly. It also helped me to make sure I was consuming enough. If you're unsure of how much protein you need, there are protein calculators online that you can use.

Another technique I've found helpful in ensuring that I'm getting enough protein is to make sure that my meals are balanced. For example, I often ensure that I'm including a protein source in every meal I have. Whether it be eggs, tofu, or legumes. This helps to ensure that each meal is filling and complete.

Finally, when it comes to snacks, I make sure that they are also protein-rich. Snacks like nut butter on whole-grain toast, Greek yogurt, or even cottage cheese with berries will keep you full for a longer time than carbs, and will help you shed those extra pounds.

Be sure to experiment with different protein sources to keep things interesting and delicious on your weight loss journey. Remember, weight loss is a journey, so make sure you stay positive, consistent, and patient!

Good luck!


Hi there,

I'm a vegetarian and I'm currently in the process of losing weight too. When it comes to getting enough protein, it's important to aim for a good balance of protein, healthy fats, and complex carbohydrates - this will keep you feeling satiated and energized.

Personally, I try to consume at least 20-30 grams of protein per meal, and I usually aim for around 100 grams of protein per day. I've found that eating protein-rich snacks like nuts, edamame, or plain Greek yogurt in between meals can help me stay full and avoid snacking on less healthy options.

Another great way to incorporate more protein into your diet is to use meat substitutes like veggie burgers or meatless crumbles. These can be a great way to add variety to your diet while still getting the protein you need.

Finally, I recommend checking out vegetarian meal planning resources online - there are many great blogs and websites out there that can help you plan meals that are specifically tailored to your dietary needs.

Remember, losing weight is a journey and it takes time - so be patient with yourself and focus on making sustainable lifestyle changes that will help you reach your goals in the long-term.

Good luck!


Hey there! As a fellow vegetarian, I totally understand your concerns about getting enough protein while trying to lose weight. In my experience, incorporating high-protein foods into your meals is key.

One thing I've found helpful is to plan my meals ahead of time to make sure I'm including enough protein. For example, I'll make sure to include eggs or Greek yogurt in my breakfast, and add tofu or beans to my lunch and dinner meals.

Additionally, I've found that protein shakes can be a convenient and tasty way to up my protein intake. There are many vegetarian protein powders available, such as pea protein or soy protein, that can be easily mixed with water or milk for a quick and easy snack.

In terms of specific guidelines, the recommended daily intake of protein for weight loss is about 0.8-1 gram of protein per pound of body weight. So for your weight, that would be about 144-180 grams of protein per day.

Some other vegetarian protein sources that you could consider incorporating into your diet are quinoa, chia seeds, and hemp seeds. These are all high in protein and can be used in a variety of dishes.

I hope this helps! Good luck on your weight loss journey.

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