This article is written by ISSA Certified Sports Nutritionist and Physique Global Trainer ‘Shredded Singh’ to explain more about healthy Vegetarian food options to get your daily protein intake.
Many people have asked me what are my protein sources. So, I decided to write it down in an article to explain more in details about the vegetarian options for protein. I will cover only about protein sources; because this is the most common question I am asked. Before I tell you about the vegetarian food options, let me tell you how much minimum protein you need to have per day.
Let’s take an example of a guy who weighs 70kgs (154 pounds). He needs at least 1.5 grams of protein per pound of body weight during lean gains. So, for this guy total protein intake will be calculated as :
TOTAL PROTEIN INTAKE = 154 pounds * 1.5 grams per pound
TOTAL PROTEIN INTAKE = 231 grams per day
***You have to keep your other macros (Carbs and Fats) in mind while making your diet plan.
Vegetarian food options I use for my protein intake are Whey, Soy (it comes in many forms), Tofu, Kidney Beans, Chickpeas, Cottage Cheese (both western style cottage cheese and also paneer), Almonds, Flax Seeds, Pumpkin Seeds, Broccoli and Yoghurt.
Now the question that may come to mind after reading these options is, “is it safe to have soy every day? Does it increase estrogen level?”
Having soy (including tofu) in your diet everyday is totally safe – but up to a limit. Currently, I include up to 350-400 grams of soy in my diet every day. I have consumed about the same amount of soy daily for the last 2 years and it does not affect my estrogen levels. Taking soy in high quantities, for example 1kg everyday could turn your estrogen levels high for sure. However, 300 to 400 grams of soy per day is perfectly fine. One thing you need to take care of while buying Soy is try to buy NON-GMO whenever possible.
Now, continuing with the example of the 70 Kgs guy who needs 231 grams of protein per day. He can take 3 scoops of whey per day which is 75 grams of protein, 100 grams of soy granules which is 52 grams of protein, 300 grams Tofu Paneer which is 48 grams of protein (it could vary from brand to brand, I calculate on behalf of the one I am using), 300 grams of broccoli which is 33 grams of protein, 200grams of yoghurt which is 20 grams of protein, 100 grams of chickpeas or kidney beans (raw weight 100 grams) which is 22 grams of protein.
The total is 250 grams of protein.
We still are left with options such as flax seeds, Pumpkin seeds, and Almonds. Each of these have protein as well as healthy fats in them. Let’s say if you still wants to cut down soy a bit from your diet (from 300 to 200grams), you can do it. Just choose other options and fit them in your macros to get your daily protein intake.
To know more about my daily vegetarian meal updates, you can follow me on SNAPCHAT. My Snapchat Username is “ekampreet89”
I hope this article will help you to understand more about healthy vegetarian food options available for you all.
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