How to Get 50 to 100 Grams of Protein Daily on a Vegetarian Diet?

If you are a vegetarian, you have probably heard this question often: "So where do you get your protein from?"

Many still believe that protein is only found in meat, chicken, or eggs, but nutrition experts say that getting 50 to 100 grams of protein a day on a vegetarian diet is entirely possible, provided you have a varied diet.

Protein plays an important role in maintaining muscles, providing energy, strengthening the immune system, and rebuilding the body. The body's protein needs also depend on weight and activity level. Generally, the minimum daily requirement is about 0.8 grams of protein per kilogram of body weight; that means a person weighing 70 kilograms needs about 56 grams of protein per day.

Important sources of plant-based protein:

• Legumes: lentils, chickpeas, beans, soy, and edamame

• Soy products: tofu, dried soy, and hummus

• Dairy: Greek yogurt, cheese, milk, and soy milk

• Grains: quinoa, oats, and brown rice

• Nuts and seeds: peanuts, chia seeds, seeds, and nuts

Experts recommend combining foods for a more complete protein; for example, lentils and rice or bread and legumes.

If your goal is more protein, you can add foods like Greek yogurt, tofu, soy, or more legumes to your diet.

Experts also recommend consuming protein throughout the day and in several meals.

Persistent fatigue, hair loss, brittle nails, slow recovery of the body after exercise, or constant hunger can sometimes be signs of inadequate protein intake.