All the hype about going plant-based seems to overlook that it takes a lot of work to have a balanced diet as a vegan or vegetarian. This eating pattern can be too low in calories, come up short on the essential amino acids that come from protein foods, lack omega-3 fatty acids, and might not provide enough vitamins choline and B-12, or minerals iron, zinc, and calcium.
Not to worry – getting everything you need is possible. For example, meeting protein goals on a plant-based diet can actually be easy (and delicious!)
While goals for protein are typically around 40% of calories for the day, or about 75-100 grams per day, it is helpful to keep in mind that for vegetarians, the protein goal is closer to 100-125 grams per day, to make up for differences between the amino acid profiles of meats compared to plants.
Vegan protein choices include:
- Beans
- Lentils
- Soy products (preferably, less processed soy and even sprouted soy for max nutrition!)
- Nuts and nut butters, and
- Whole grains like brown rice, bulgur, barley, farro, and quinoa (technically a seed!)
- Eggs, yogurt, cheese, and milk are options for vegetarians. It really comes down to eating a variety of these foods each day.
Breakfast could be oatmeal made with soy milk and topped with hemp seeds or a peanut butter and banana smoothie bowl. Lunch, a whole wheat pita with chickpea hummus, sesame seed tahini, and shredded vegetables or a simple egg salad sandwich. And dinner, black bean and avocado tacos, a hearty lentil soup, or a tofu stir-fry. Don’t forget that protein-rich snacks are options too – like Greek yogurt with granola, or a handful of mixed nuts and dried fruit.
If you’re unsure if your protein needs are being met, a prenatal nutritionist can review your current eating pattern and help you fill in the gaps as needed.
OKAY TO EAT 