Yogurt bark, bean burgers, and egg muffins are all good vegetarian sources of protein.Faye Townsend
Eating enough protein is important if you want to build muscle or lose fat, as well as for overall health.
Getting a decent amount of protein can be hard if you don't eat meat, but there are still plenty of protein-rich options.
Protein is one of three macronutrients, alongside carbs and fat, that make up all our foods. Eating protein is an important part of a balanced diet and helps maintain general good health.
If you want to lose fat and/or build muscle, consuming enough protein is crucial — the nutrient supports muscle repair after exercise, helps your body hold on to muscle while dropping fat, and keeps you satiated.
How much protein you need per day varies based on age, sex, weight and activity level. Generally, protein should make up 10% to 35% of your daily diet, Elizabeth Beil, a registered dietitian nutritionist previously told Insider.
Getting a decent amount of protein can be hard if you don't eat meat, but there are still plenty of protein-rich vegetarian options. For example, one egg has six grams of protein, compared to half a cup of cooked lentils, which has eight grams of protein.
Registered sports nutritionist Faye Townsend shared some of her favorite vegetarian meals and snacks that pack a protein punch with Insider, from egg muffins to flapjacks.
Egg muffins
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Townsend recommends these muffins as a delicious post-workout snack or breakfast. "Not only are eggs a good source of protein, but they are also rich in vitamin B12, vitamin D, and iodine," she said.
Ingredients
4-6 eggs
1 tbsp milk
50g (3/8 cup) cheddar cheese
1 tsp paprika
Toppings:
1/2 red pepper, chopped
2 mushrooms
1 large tomato
Wilted spinach
Method
Preheat the oven to 200°C (392°F).
Whisk together the eggs, milk, 3/4 of the cheese, and paprika.
Oil a tray of muffin tins or add muffin cases (for easier removal).
Add the egg mixture into the muffin cases until 3/4 full and add the desired toppings.
Sprinkle the remaining cheese on top and place in the oven for 15-17 minutes (until golden).
Leave to cool before removing from the muffin tins.
Can be kept in the fridge in an airtight container for up to four days, just reheat when ready to serve. Makes 8 muffins.
Bean burgers
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These bean burgers are a vegan alternative to beef burgers. They contain plant-based omega 3s from the flaxseed, which help keep our hearts and brains healthy.
"The addition of soy mince and kidney beans helps to increase the protein content of this meal, providing your body with all the essential amino acids needed for muscle growth and repair," Townsend said.
Ingredients
1 tbsp olive oil
1 red onion
3 garlic cloves
3 tbsp flaxseed with 3 tbsp water
1 vegetable stock cube with 150ml water
130g (3/8 cup) ground soy protein
50g (1/3 cup) oats
1 can washed red kidney beans
1 tbsp tomato purée
1 tsp black pepper
1 tsp paprika (season to preference spice wise)
Method
Sauté the onion and garlic in a pan of 1/2 tbsp olive oil.
Soak the flaxseed and water in a dish, and soak the mince in the stock cube of boiling hot water. Leave both to absorb.
Add all the ingredients to a blender until the mixture is a purée.
Form the mixture into 4-6 patties.
Add the rest of the olive oil to the pan and cook the patties for around five minutes on each side.
Serve with 4-6 toasted wholemeal buns and salad.
Veggie bolognese
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"Not only do they provide us with protein, but they are also rich in fiber, iron, and zinc," Townsend said.
This recipe serves 4.
Ingredients
2 tbsp extra virgin olive oil
1 large onion, finely diced
1 carrot, peeled and finely diced
400g (3 1/4 cups) mushrooms, finely diced
3 cloves garlic, minced
1 x 400g can chopped tomatoes
2 tbsp tomato puree
600ml (21oz) vegetable stock
150g (4/5 cup) baby tomatoes, halved
2 tbsp Worcestershire sauce
75g (3/8 cup) dried puy lentils
1 tbsp mixed herbs
1 tsp dried thyme
Sea salt and freshly ground black pepper
To serve: cooked spaghetti, chopped fresh parsley
Method
Heat a saucepan over a medium heat and add the oil. Once hot, add the diced onion, carrot, mushrooms, and a pinch of salt and fry, stirring occasionally, for 10-12 minutes or until very soft and most of the water from the mushrooms has dissolved.
Add the garlic into the pan along with the chopped tomatoes, tomato puree, stock, cherry tomatoes, Worcestershire sauce, lentils, and herbs. Season generously with salt and pepper, then bring the pan to the boil. Reduce the heat to low and cover with a lid to simmer gently for 40 minutes.
Remove the lid from the pan and continue to simmer the bolognese for a further 25-30 minutes, or until it has reduced and is thick and glossy. Taste and adjust the seasoning. Serve ladled over spaghetti sprinkled with fresh parsley.
Tofu, tomato and olive stew
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Tofu is made from cooked soybeans which makes it an excellent source of plant-based protein, Townsend said. It also provides calcium and iron, which can be hard to get if you're vegan.
To serve: avocado slices, coconut yogurt, chilli flakes, seeds
Method
Heat a splash of olive oil in a pan and add the onion and garlic. Fry for 5 minutes.
Add in the zucchini and red pepper and fry for 5 minutes. Now add the tofu cubes and fry for 5 minutes until crisp.
Stir in the paprika and cumin before pouring in the chopped tomatoes, coconut milk, and olives. Simmer for 10 minutes and stir in the spinach just before serving to wilt the leaves.
Meanwhile, cook the buckwheat according to packet instructions and drain.
Serve the stew with the buckwheat, topped with sliced avocado, coconut yogurt, some chilli flakes, and seeds.
Yogurt bark
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Greek yogurt provides the base of this bark which also provides lots of protein and calcium, Townsend said. If you choose a yogurt with live culture too, it will support your gut health.
Ingredients:
500g (1 3/4 cup) yogurt (Greek or soy both work)
70g (1/2 cup) mixed chocolate chips
1tsp vanilla extract
4-5 sliced strawberries and frozen raspberries to top
Method:
In a bowl, mix all the ingredients minus the toppings and pour into a lined baking tray.
Sprinkle over the toppings.
Put in the freezer to set and keep it there until needed. Place in the fridge for 10 minutes (but not longer) before eating to partially defrost.
Protein flapjacks
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The flapjacks are a great snack option to take on the go or eat before a workout.
"Whilst I'm all for a 'food first' approach, sometimes protein powders can be helpful to give us an additional boost of protein," Townsend said. "This can be either a whey (vegetarian) or plant-based such as soy, pea, or rice protein powder."
Ingredients
3 ripe bananas
200g (1 1/4 cup) oats
100g (1/2 cup) dried mixed fruit
100g dates (1/2 cup) (soaked in water for 10 minutes)
20g (1/8 cup) pumpkin seeds
30g honey (1/8 cup) (maple syrup works too)
100ml (3.3oz) milk of choice
30g (1/4 cup) vanilla protein powder (optional)
Handful of dark chocolate chips (optional)
50g (1/3 cup) dark chocolate melted with 1 tbsp coconut oil to be drizzled on top
Method
Preheat the oven to 180°C (356°F) and line a baking tray.
Mash and mix all the ingredients (except the chocolate topping) together in a bowl and then scoop into the baking tray and flatten.
Bake for 25-30 minutes until golden brown.
Whilst baking, melt the dark chocolate and coconut oil and drizzle on top after they've cooled.
Pop in the freezer to set then slice up into approximately 10 flapjacks.