How to get protein on a vegetarian diet (with downloadable weekly menu)

Getting all the protein we need is vital for enjoy physical energy, mental balance and strong immunity. However, when trying it, many doubts may arise, whether you follow an omnivorous diet, in which protein is sometimes present in excess, or if you follow a vegetarian diet, in which it is convenient to know what its main ingredients are. sources.

Here we tell you why proteins are so necessary, in what quantity they are needed and how to get them with plant foods. This is essential when following a vegetarian diet, but also when you are not a vegetarian, since vegetable proteins should also be very present in the menus of this other type of diet.

You will find some tricks to enrich your dishes and a example of weekly menu with protein in all dishesso that you do not lack ideas and you can ensure the necessary proteins with healthy dishesfull of vegetables.

What do proteins serve for

proteins are large, complex molecules made up of amino acids. In nature we find 22 amino acids, of which ten are considered essential for human health. An essential amino acid is one that our body cannot synthesize on its own, and that is why we must obtain it through food.

These essential amino acids they are necessary for the correct development of many physiological processes in the body:

Immune function: Proteins play a crucial role in our body as constituents of the immune system, since the antibodies in charge of neutralizing the antigens present in bacteria, viruses and other microorganisms, which can cause potentially serious infections, are proteins.They form the tissues: All cell membranes are networks of proteins and fats. In addition, proteins are involved in repair processes of damaged tissues. We find different types of proteins as constituents of various tissues, such as keratin in nails and hair, myosin in muscles or collagen in the skin, connective tissue, cartilage and bone.Basics for metabolism: Amino acids fulfill a regulatory function, since they are involved in a wide variety of chemical processes that allow digestion, respiration, calcium and phosphorus metabolism, iron transport, the formation of new cells, the formation and renewal of DNA, the use of energy by cells and the formation of enzymes and hormones.Power source: Proteins are also a source of energy for our body. Although the basic sources of energy are carbohydrates and fats, in cases of nutritional deficit or malnutrition the body can break down proteins (especially muscle) to obtain energy.

What are the essential amino acids

The essential amino acids that we have to get through food are ten:

The histidine it is considered essential in childhood, but not in adulthood (however, it is often included in essential amino acid lists).

On the other hand, the arginine It can be synthesized by the body, but it is essential for premature babies and for adults recovering from injury, burns or infection, or suffering from small bowel or kidney problems.

How many grams of protein do you need per day?

We have to get the ten essential amino acids from food. To meet our daily needs for all of these essential amino acids, the World Health Organization recommends that adults get a minimum of 0.8 g of protein per kilogram of body weight per day.

However, this recommendation is general and for sedentary people. Actual needs are conditioned by total energy intake, weight, body composition, and level of physical activity.

Besides, requirements are higher during childhood, pregnancy, lactation or convalescence after injuries or surgical interventions.

In conclusion, a healthy and physically active person may need between 1.5 and 2 g of protein per kilogram of body weight. For a 60 kg woman this means that she should consume between 90 and 120 g of protein per day.

What are the symptoms of lacking protein?

Among the deficiency symptoms we find the inability to form muscle mass, a tendency to suffer injuries and infections, an aged appearance of the skin and brittle hair or nails are some signs that our body needs more protein intake on a daily basis.

Protein deficiency can also manifest as a depressed moodmood swings, tiredness, dissatisfaction and difficulty concentrating.

How to Get Protein on a Vegetarian Diet

Protein-rich foods provide a feeling of satiety and do not increase blood glucose levels. In adequate proportions, they must be part of a balanced diet and special care must be taken to ensure their presence in sufficient quantities in diets for weight loss or blood sugar control.

If a lacto-ovo vegetarian diet is carried out, the main sources of protein are the following:

The legumes cooked (chickpeas, lentils, beans, etc.) provide about 18 g of protein per 200 g serving.firm tofu provides 19 g per 150 g portion. whole grains and pseudocereals, such as cooked buckwheat, quinoa or wheat pasta contain 8-9g of protein per 150g serving. Integral rice cooked provides 4.5 g per 150 g serving. nuts and seeds contain 4.5 g of protein per 30 g of product.A egg of 50 g of weight contains 6 g of protein.

In addition, the proteins provided by vegetables should not be neglected. For example, a serving of 200g of steamed broccoli or green beans contains up to 5g of protein.

Taking these figures into account, we can get the proteins we need combining foods in the right proportionsaccording to the weight of each one and the level of demand of physical activity.

How to increase the absorption of vegetable proteins

To assimilate the amino acids provided by plant foods, it is advisable to combine throughout the day the greatest possible variety sources: legumes, cereals, nuts, seeds, vegetables…

Besides, soak Legumes, cereals, nuts and seeds also help.

Protein-rich foods to enrich your dishes

In a vegetarian diet, some foods can be very useful to add extra protein to dishes:

Soy Tempeh: It is a very interesting food since it contains all the essential amino acids in adequate proportions for a good use. It is also very easy to prepare on the grill. You can accompany it with a little mustard or add it to a stew with artichokes. 100g of soy tempeh provide 12g of protein.Fresh Peas: The pea is a legume, but we eat it as if it were a vegetable. A 200g serving of steamed peas provides no less than 12g of protein (this is more than 50g of chicken, for example).Quinoa and buckwheat: These foods are perfect for preparing salads, stuffing vegetables or making hamburgers.Spirulina: It is a freshwater microalgae that contains all the essential amino acids, as well as calcium and iron. Powder can be incorporated into juices and smoothies. One tablespoon provides 4 g of protein

Downloadable menu: Protein-rich vegetarian weekly menu

On the vegetarian diet, legumes, in one form or another, are present practically daily. It also frequently includes nuts and seeds. In this downloadable menu you will find proteins in all the dishes, distributed in a balanced way, thanks to the presence of a variety of foods that will help you obtain all the essential amino acids.