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I'm a vegetarian and struggle to get enough protein - what are some good plant-based protein sources?

Hi everyone,

I'm a vegetarian and have been struggling to get enough protein in my diet lately. I've been trying to eat more plant-based foods, but I'm not sure which ones are the best sources of protein.

I used to rely heavily on tofu and beans, but I'm starting to get bored with them. Are there any other vegetarian-friendly protein sources that you would recommend?

I also have to be mindful of my iron intake, as I've been anemic in the past. So any suggestions that are high in both protein and iron would be especially appreciated.

Thank you in advance for your help!

All Replies


Hi there! As a vegetarian who's also trying to increase protein intake, I've been experimenting with different sources lately, and one that I've found to be really versatile is seitan. It's made from wheat gluten, and it's great in dishes like stir-fries, sandwiches, or even as a meat substitute in tacos.

Another food that I use to meet my protein needs is hemp seed. It has a subtle nutty flavor and is an excellent source of protein, omega-3, and omega-6 fatty acids. I like to sprinkle them over salads or use them in smoothies.

I also enjoy experimenting with lentils, specifically red lentils, as they cook up quickly and have a nice texture. I use them in soups or curries, and they add a great depth to the flavor.

Lastly, if you're looking for a quick and easy snack or breakfast option, I recommend avocado toast with a sprinkle of nutritional yeast. Nutritional yeast is a complete protein source and adds a savory flavor to the dish.

I hope this helps and gives you some ideas for incorporating protein into your diet!


Hi there! As a fellow vegetarian, I completely understand your struggle with getting enough protein. One food that I love for its protein content is quinoa. It's a great source of both protein and iron, and it's super versatile! You can have it as a side dish or incorporate it into salads, soups, and stir-fries.

Another protein-packed vegetarian option is edamame. I love having boiled edamame as a snack, but you can also add it to salads or stir-fries. It's also high in fiber and low in calories, making it a great all-around option.

For breakfast or a quick snack, I like to have Greek yogurt or cottage cheese. Although they're not strictly vegan, they're a fantastic source of protein and calcium that can easily fit into a vegetarian diet.

Finally, don't forget about nuts and seeds! Almonds, peanuts, cashews, and chia seeds are all high in protein and make a great addition to trail mix, oatmeal, or smoothies. I hope this helps!


Hi there! As someone who has been vegetarian for many years, I've discovered some great plant-based protein sources that keep me energized and feeling great!

One of my favorite ways to pack in protein is with quinoa. I love it because it's versatile and easy to cook up in batches for the week. I like to mix it with roasted vegetables and a tahini dressing for a quick and filling lunch option.

Another plant-based protein source that I've been loving lately is pea protein powder. It's a great way to add protein to smoothies or baked goods, and it doesn't have a gritty texture like some other protein powders.

If you're looking to switch things up, you might want to try tempeh bacon. It's a great source of protein and has a smoky flavor that's perfect for adding to sandwiches or salads.

Lastly, don't forget about the old standbys, like hummus and nut butter. They are both great sources of protein and are easy to add to snacks or meals to give them a protein boost.

I hope these protein sources help you out and give you some new ideas to try!


Hello! I completely understand the struggle of trying to find protein sources as a vegetarian! One staple that I always make sure to have in my kitchen is tempeh. Tempeh is a soy-based product and is packed with protein; it also has that amazing nutty taste that I love!

I also love incorporating lentils into my diet. They are a great source of both protein and iron, and they are much more versatile than some people might think! You can use lentils in stews, as a salad topper, or even in Indian dishes like lentil soup or dal.

If you're like me and you have a sweet tooth, I highly recommend trying desserts made with chickpeas or black beans. Don't knock it until you try it, trust me! You can make brownies or even cookie dough, and you won't believe how delicious and filling they are.

Finally, I recommend trying out hemp seeds. They contain all essential amino acids and are high in omega-3 fatty acids. You can sprinkle them onto oatmeal, smoothie bowls, or even salads.

I hope this helps, and best of luck in your vegetarian journey!

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