Vegetable protein: how to enrich a vegetarian or vegan diet

Foods of plant origin, such as soy, beans, lentils, corn, quinoa or buckwheat, can replace animal proteins, being interesting especially for vegetarians, vegans or people who want to reduce their consumption of meat, for example.

These foods must be consumed in combination throughout the day, so that they can provide the amino acids necessary to form the proteins that the body needs.

Proteins are important nutrients for the proper functioning of the body, as they are the main constituent of tissues, such as muscles and bones, in addition to being fundamental for the production of antibodies and enzymes. Therefore, proteins should always be part of any type of diet, whether for adults, children or the elderly.

Foods rich in vegetable protein

Some foods rich in vegetable protein that can be eaten daily in vegetarian or vegan diets are:

It is important to know that 30 grams of meat is equivalent to consuming approximately 1 egg, 1 cup of soy milk, 30 grams of soy protein, 1/4 cup of tofu or 3/4 cup (of tea). ) of yogurt. Check out a complete list of foods rich in vegetable protein.

How to combine foods

Plant foods must be combined to provide the amount of protein necessary for the body to function properly.

The following table indicates the food groups that can be combined:

Most foods of plant origin contain a limited amount of amino acids, so they must be consumed together to ensure an adequate amount of protein. However, it is not necessary for these foods to be combined in the same meal, as they can be consumed throughout the day.

On the other hand, some foods of plant origin have a protein intake similar to meat, such as quinoa, pistachios, soy, tofu and seitan, and it is important to add them to the diet.

Check out the video below for more tips on vegetarian eating:

Menu for vegetarians who consume animal products

The following menu gives an example of 3 days for vegetarians who consume products of animal originsuch as milk and eggs:

It is important to consult a nutritionist to adapt the eating plan according to individual preferences, restrictions and needs.

Make an appointment with the nearest nutritionist to receive the best advice on nutrition:

Menu for strict vegetarians

In the case of strict vegetarians, milk and its derivatives, exemplified in the menu above, must be replaced by products based on vegetable drinks, such as soy or almond milk. Eggs should be replaced with tofu and seitan, for example. See the complete list of foods rich in vegetable protein.