Eating 150g+ Protein Daily as a Vegetarian: My Journey
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Understanding Protein Needs
Protein serves as a fundamental element for our bodies, playing a crucial role in the repair and regeneration of cells. It constitutes vital components like hair, skin, and muscles.
Embarking on my fitness journey as a vegetarian, I initially faced significant hurdles in reaching my protein targets. Many trainers advised me to incorporate eggs and meat into my diet, asserting that without them, muscle building would be unattainable.
However, my upbringing instilled a strong belief against consuming meat and eggs. This conviction was further solidified by the teachings of Ahimsa and Karma from Vedic traditions. The harsh realities of the meat industry, such as the treatment of newborn male chicks, only reinforced my stance.
It's essential to clarify that I don't judge those who choose to eat meat or eggs; I'm merely sharing the basis of my beliefs. Ultimately, dietary choices are personal decisions.
Instead, I sought out plant-based alternatives. Although soya and protein powders were the first options that sprang to mind, the thought of consuming multiple scoops of whey protein and heaps of soya chunks was unappealing.
I craved balanced, wholesome meals that offered both variety and satisfaction. An Ayurvedic healer once told me, “If you don't enjoy what you eat, it won’t nourish you.” His words resonated with me; he meant food that genuinely brings joy, not just empty calories. Enjoyable meals promote better digestion and foster a healthier relationship with food.
After extensive experimentation, I developed a supplement-free eating plan that allows me to consume over 150 grams of protein daily. In this article, I aim to provide you with insights into how you can:
- Calculate your protein needs easily.
- Understand macro tracking.
- Get a glimpse into my daily meals.
- Explore meal alternatives.
- Customize the plan to fit your lifestyle.
For reference, I am 5'7" and weigh 198 lbs (90 kg), with a daily protein target of around 150 grams. I discuss how to ascertain your protein needs later on. I work out six days a week, and this approach has proven effective for me. I utilize a kitchen scale and measuring cups to accurately monitor my food intake and macros.
I share my experience to demonstrate that obtaining adequate protein as a vegetarian can be enjoyable and manageable. Remember, your body, goals, and preferences are unique—listen to them and eat mindfully.
Note: I am not a certified nutrition expert. If you consider making dietary changes, consult your doctor first to ensure it's safe for you. None of the links in this article are affiliate links.
The Essential Guide to Protein Intake
The Recommended Dietary Allowance (RDA) for protein is a baseline of 0.8 grams per kilogram of body weight (0.36 grams per pound). However, this is merely a minimum.
Experts from the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine recommend that athletes aim for 1.2 to 2 grams of protein per kilogram of body weight for optimal performance.
Your ideal protein intake hinges on your weight, fitness goals, and activity level, typically falling between 1.2 to 1.6 g/kg. For instance, at 90 kg, my recommended protein intake would range from 108 to 144 grams per day, so I target approximately 150 grams for safety.
If you find this confusing, online calculators can simplify the process.
Essential Tools Needed
To begin, you will need a basic kitchen scale and measuring cups to gauge your food portions accurately. You don't require anything elaborate; the goal is straightforward: to track what you consume.
Choosing the right app for tracking your intake is also crucial. I prefer HealthifyMe, as it includes many Indian food options I commonly eat, although Cronometer is an excellent alternative for macro tracking.
Initially, measuring and logging food might seem tedious, but it becomes second nature over time. Eventually, you will develop an intuition about the calorie and protein content of your meals, allowing for more flexible eating habits.
I weigh only dry ingredients for dishes like curries to achieve precise macro tracking. For example, in a chickpea curry, I would weigh the boiled chickpeas instead of the finished dish since the protein primarily comes from the chickpeas.
Daily Meal Breakdown
My weekly meals revolve around four main variants, providing enough diversity to satisfy my cravings and nutritional needs.
Meal 1: Pre-Gym Milkshake at 7 AM
(Total: 36g protein, 580 calories)
- Low-Fat Buffalo Milk (500ml) — 18.5g protein, 236 calories
- Dates (40g) — 1g protein, 127 calories
- Ashwagandha (5g) — 0g protein, 19 calories
- Skimmed Milk Powder (40g) — 14.5g protein, 136 calories
- Nuts (10g) — 2g protein, 62 calories
Alternatives:
- Soy Milk (500ml, 16.3g protein) instead of buffalo milk.
- Date alternatives include date powder or figs.
- Substitute skimmed milk powder with whey or soy protein.
During the winter months, I prefer warm milk, combining skimmed milk powder with raw milk and then boiling it. I enjoy it with Munakka, a type of raisin praised in Ayurveda for its numerous health benefits.
Ingredient Sourcing:
- Skimmed milk powder can be found on Amazon or Walmart.
- Soy milk powder is also available online.
Meal 2: Lunch at 12:30 PM
(Total: 57.6g protein, 621 calories)
- Low-Fat Cottage Cheese (200g) — 38g protein, 300 calories
- Low-Fat Curd (250g) — 10.3g protein, 138 calories
- Chapati with Ghee (1.5) — 4.1g protein, 148 calories
- Roasted Soya Granules (10g) — 5.2g protein, 35 calories
Alternatives:
- Tofu instead of cottage cheese.
- Greek yogurt as a curd substitute.
- Any type of bread in place of chapati.
I limit my soy intake due to mixed health opinions, preferring other protein sources in line with Ayurvedic principles.
Ingredient Sourcing:
- Cottage cheese can be homemade for quality control.
- Ghee can be sourced from local farmers or online.
Meal 3: Evening Snack at 4 PM
(Total: 20.6g protein, 490 calories)
- Unsweetened Peanut Butter (25g) — 7.5g protein, 160 calories
- Unsweetened Almond Butter (10g) — 2.4g protein, 64 calories
- Raisins (20g) — 0.4g protein, 62 calories
- Dry Roasted Chickpeas (10g) — 1.4g protein, 40 calories
- Pumpkin and Sunflower Seeds (20g) — 5g protein, 120 calories
Alternatives:
- Other nut or seed butters.
- Various dried fruits in place of raisins.
This meal is rich in healthy fats, which recent studies show are essential for heart health and hormone production. Chickpeas add nutritional value, making them a great snack for vegetarians.
Ingredient Sourcing:
- Peanut and almond butter can be found online.
- Dry roasted chickpeas and soybeans are easily available.
Meal 4: Dinner at 7 PM
(Total: 17.1g protein, 327 calories)
- Green Gram Curry (300g) — 15g protein, 230 calories
- Cooked Plain Rice (100g) — 2.1g protein, 97 calories
Meal 5: Pre-Bed Snack at 10 PM
(Total: 34.2g protein, 504 calories)
- Low-Fat Buffalo Milk (500ml) — 18.5g protein, 236 calories
- Dry Roasted Gram Flour (40g) — 10.4g protein, 161 calories
- Skimmed Milk Powder (15g) — 5.3g protein, 50 calories
Total Protein for the Day: 165.4g, Total Calories: 2516
Customizing Your Meal Plan
While I consume five meals daily to reach my protein goals, this may not suit everyone.
Consider these factors when tailoring your meal plan:
- Adjust for Your Lifestyle: Try different meal frequencies. If three larger meals work better for you, adjust your protein intake accordingly.
- Prioritize Protein: Aim for 20-30 grams of protein per meal, supplemented by protein-rich snacks.
- Manage Nutrients: Incorporate a variety of fruits and vegetables for overall health.
Bonus: Using AI for Meal Planning
AI tools like ChatGPT can assist in creating personalized meal plans. Here's a prompt you might use:
# ROLE
Act as a dietitian
# CONTEXT
I'm trying to generate a meal plan for a vegetarian diet that provides at least 150g of protein daily without using any supplements.
# INSTRUCTIONS
— Output should be a {no. of days}-day meal plan with {no. of meals} meals per day.
—The meal plan should contain all {vegetarian or vegan}.
— Don't include {name of items you don't want to be included}.
—Overall protein content for each day should not be less than 150g.
Final Thoughts
Finding the right dietary approach is unique to each individual. Use this guide as a foundation, but feel free to adapt it to meet your personal health goals.
Planning and preparing meals may take effort, but the benefits of having a structured meal plan can simplify your life.
Here are some final tips:
- Embrace meal repetition for ease.
- Prep meals in advance for convenience.
- Listen to your body’s hunger cues.
- Experiment with flavors to keep meals exciting.
If you have any questions or comments, feel free to reach out!