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I'm vegetarian and struggle to get enough protein in my diet. What are some plant-based sources of protein that can help me lose weight and gain muscle?

Hi everyone,

I've been a vegetarian for a few years now and recently started getting serious about my fitness goals. However, I'm struggling to get enough protein in my diet. I know that there are plenty of plant-based sources of protein out there, but I'm looking for recommendations on ones that can help me both lose weight and gain muscle.

Currently, I've been relying on protein shakes and bars, but I would love to diversify my options with some real food sources. Any suggestions would be greatly appreciated! Thank you.

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Hello everyone,

As a vegan with an active lifestyle, I always make sure to have a combination of protein sources readily available in my diet. A favorite of mine is tempeh!

Tempeh is high in protein, low in fat, and has a nutty flavor that can be great in sandwiches or stir-fries. It is an excellent source of healthy bacteria that can improve your digestion and reduce inflammation.

Another go-to protein source for me is tofu. I like to bake it or scramble it with my favorite veggies. Tofu is low in calories and fat and has a variety of health benefits. It is also a versatile ingredient that can be used in almost any dish.

I also make sure to include protein-rich veggies like spinach, broccoli, and peas in my meals. These veggies not only provide me with protein but also fiber, vitamins, and minerals.

Lastly, I love adding vegan protein powder to my smoothies or oatmeal for a quick and easy protein boost. I use pea protein powder, but there are several options available in the market.

I hope these protein sources help you achieve your fitness goals while maintaining a plant-based diet.



I completely understand your situation. As a vegetarian, I also struggle with getting enough protein. But I found that hemp seeds are a great source of protein. They contain all nine essential amino acids, making them a complete protein source. It can even help you lose weight too, as they are a good source of healthy fats that can keep you feeling fuller for longer periods.

Another excellent source of protein can be found in quinoa. Quinoa contains around eight grams of protein per cup, and it's also a versatile food that can be used in many dishes. On top of that, quinoa has a low glycemic index, which means it can help you manage blood sugar levels and can also help lose body fat.

One other thing that has helped me is incorporating more tofu, tempeh, and seitan into my meals. They are all made from soybeans, making them a great source of protein, and they are also low in fat and carbs. They can be used in a variety of recipes, from stir-fries to sandwiches.

I hope this helps!


Hey there,

I know exactly how you feel. As a vegetarian athlete, I also find it tough to get enough protein in my diet. However, I've found a few plant-based sources of protein that have been super helpful in achieving my fitness goals.

One of my favorite plant-based protein sources is edamame. These green soybeans contain about 17 grams of protein per cup and are easy to snack on throughout the day. I usually buy them frozen and steam them for a few minutes with some sea salt.

Another great source of protein, especially if you're looking to lose weight, is leafy greens like kale and spinach. They are both high in protein and low in calories. I like to add a handful of greens to my smoothies or sauté them with some garlic and olive oil for a quick side dish.

I also love lentils as a protein source. Just one cup of cooked lentils has about 18 grams of protein! Lentils are so versatile and can be used in many different dishes like soups, salads or even mashed into patties for vegetarian burgers.

Finally, I recommend trying peanut butter. Not only is it delicious, but it's also a great source of protein. Two tablespoons of peanut butter has around 8 grams of protein. I like to add it to smoothies, spread it on rice cakes, or simply eat it off the spoon!

I hope you find these plant-based protein sources helpful. Good luck!


As a fellow vegetarian who also struggles with meeting my protein goals, I highly recommend incorporating legumes into your diet. Chickpeas, lentils, and black beans are all great sources of protein and can be used in a variety of dishes.

I also recommend trying seitan, which is made from wheat gluten and has a similar texture to meat. It can be found at most health food stores and is a fantastic source of protein.

If you're looking for something quick and easy, I love snacking on roasted edamame. One cup contains around 18 grams of protein and it's a great option for when you're on the go.

Overall, it's important to remember that a well-rounded diet with a variety of plant-based protein sources can definitely help you meet your weight loss and muscle gain goals. Good luck!


Hi there,

I completely empathize with your predicament. As someone who has been a vegetarian for over two decades, I have a few go-to plant-based sources of protein that I always keep handy in my kitchen.

One of my favorite sources of protein is chia seeds. These tiny little seeds pack a powerful punch with around 5 grams of protein per serving. They are also high in fiber and can help keep you feeling full and satisfied.

Hummus is another great source of plant-based protein. It's made from chickpeas and tahini, which are both excellent sources of protein. Hummus also contains healthy fats and fiber that can help aid in weight loss.

Finally, I love adding spirulina powder to my smoothies or mixing it into almond milk for a quick snack. Spirulina is a type of blue-green algae that contains around 4 grams of protein per tablespoon. It's also packed with vitamins and minerals that can help you feel your best.

I hope these suggestions help you reach your fitness goals while still maintaining a plant-based diet.

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