High Protein Diet Plan for Vegetarians

By  ,  Onlymyhealth editorial team
Jan 31, 2012

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High protein diet plan for vegetariansProtein-rich foods are full of energy and promise, ascertaining weight loss along with muscle gain in a short span of time. Owing to the benefits such as lower saturated fats and refined carbohydrates, more people are making a shift towards high-protein vegetarian diet. An ideal high-protein diet plan for vegetarians comprises 30 to 40 percent of total calories from protein sources.

Recommended Dietary Allowances (RDAs) have underlined the significance of proteins in diet, recommending an intake of 0.8 g protein/kg of body weight. Identified as building blocks of cell building, one needs to replace cells on a consistent basis by regular consumption of nutrients. However, there is a significant difference in deriving proteins from vegetarian sources than from meat products.



Many of the vegetarian foods provide high protein content per calorie as meat products, constituting all of the amino acids needed by the body. The foremost advantage rendered by consumption of plant-based foods is the elimination of saturated fats and cholesterol, which is preeminently present in animal-based foods.

American Heart Association has confirmed that vegetarians are less susceptible to health ailments such as risk of obesity, coronary heart diseases, high blood pressure, diabetes mellitus, and cancer. People opting for high-protein vegetarian diet will benefit immensely, reducing risk of chronic diseases to a great extent.

Variety and Alternatives

A diverse range of vegetable foods in the daily schedule keeps one interested in the diet plan program at all times. Vegetarian foods such as beans, legumes, nuts, seeds and whole grains are great sources of proteins. Moreover, other high protein sources for vegetarians are green vegetables like spinach, broccoli and peas.

Vegetarians can also include animal-based foods such as egg along with dairy products while structuring their diet plans. Soybeans and soy-based are other noticeable protein sources with highest protein content per ounce. Due to increased convenience and versatility, soy-based meatless products have become preferred choice among vegetarians on a high-protein diet. An alternative to whole milk at breakfast, soy milk can be consumed to increase protein intake while making a reduction in amount of saturated fat and calories consumed.

Important Considerations

Besides consumption of sufficient levels of protein to build and maintain lean muscle mass, it is quintessential to include ample fruits due to their richness in carbohydrates, fibers, vitamins and antioxidants. In addition, one must consider inclusion of some rich sources of iron, calcium and vitamin D in their diets.

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