How to hit your protein goals as a vegetarian?

Protein matters, whether you’re lifting weights or just going about your day. Wondering how to build muscle or stay energized while following a vegetarian diet? You're not the only one. Many think skipping meat means missing out on protein. That’s not true. Meat-based diets may seem like an easy way to get protein, but there are many vegetarian sources that are rich in protein too.

Here's why protein is crucial:

• • • Repairs muscles

    • Enhances hormones to function well

    • Boosts your immune system.

    • Keeps your skin healthy

This guide will show you simple ways to boost your protein intake in tasty, easy ways. You’ll see how simple it is to eat a vegetarian diet full of protein.

Know How Much Protein You Need
The usual advice is 0.8 grams of protein per kilogram of body weight each day. If you work out or want to build muscles, aim for 1.2 to 2 grams per kilogram.

1. Fill Your Kitchen with Protein-Rich Vegetarian Foods

• • • • Legumes and beans like lentils, chickpeas, and black beans(15–18 grams of protein per cup

      • Dairy and eggs like Greek yogurt, paneer, and eggs (up to 20 grams per serving)

      • Soy foods such as tofu, tempeh, and edamame (10–20 grams per 100 grams)

      • Nuts and seeds, including almonds, flax seeds, chia, and hemp seeds (5–10 grams per serving)

      • Whole grains like quinoa, oats, and amaranth (6–9 grams per cup)

These foods are not just healthy—they fit easily into meals, from smoothies to stir-fries.

2. Mix Foods for Complete Proteins

A complete protein has all nine essential amino acids. Most plant foods don’t have them all by themselves, but combining foods does the job. Protein from plant-based foods often lacks one or two essential amino acids, but plant protein powder fills that gap. Origin Nutrition's plant protein stands out with a complete amino acid profile - containing all 9 essential amino acids.

• • • • Rice with beans

      • Hummus with whole grain pita

      • Peanut butter on whole wheat toast

Mix these combos through the day to get everything you need.

3. Use Supplements and Protein Powders

Life can get busy, or your workouts might be tough. Plant-based protein powder can help when food alone doesn’t cut it.

• • • • If you find it hard to get enough protein from vegetarian foods, especially during heavy training or recovery, try pea, rice, hemp, or soy protein powder. They mix easily into smoothies or oatmeal.

Note: Just remember, they’re meant to add to your diet, not replace meals.
Origin Nutrition’s plant-based protein products are 100% clean, non-GMO, and UK Informed Choice Certified.

4. Plan Ahead and Track Your Protein
Meal prep is key—cook lentil curry in batches, make tofu stir-fries, or keep boiled eggs and Greek yogurt ready.

Eating a variety of protein sources helps vegetarians get all the nutrients they need.
Meeting your protein needs as a vegetarian can be simple and even fun. Include many whole foods, mix protein sources, use supplements when needed, and watch your progress. Consistency is key—keep going and enjoy the benefits!