In recent years, more people have been opting for omnivorous diets and consuming high-quality protein.
The fact is, protein is a building block of muscles – and muscle mass has a crucial role in longevity. But here’s the thing – it can be challenging to ensure you get enough of the essential macronutrient.
How much protein do we need?
For adults, the protein RDA (Recommended Dietary Allowance) is 0.8 grams of protein per kilogram of body weight daily, or about 46 grams a day for women and 56 grams for men [1], [2]. It’s the minimum amount of protein you need to consume to prevent nitrogen deficiency and muscle degradation.
Researcher Don Layman, PhD, states, “Nobody I know wants minimum health. We want optimum health.” To that end, you might want to add more protein to your breakfast plate.
How does the vegetarian diet work?
It is an eating practice that avoids consuming animal products like cheese, eggs and milk. There are multiple vegetarian diets, such as lactovegetarian, lacto-ovo-vegetarian, vegan among others.
A vegan does not consume any animal products or byproduct, except for dairy, lactovegetarians avoid all animal products and byproducts. Despite eliminating meat, lacto-ovo-vegetarians continue to consume cheese, eggs and other dairy products. All vegetarian diets emphasise plant-based foods such as vegetables, fruits and grains.
Is it realistic to get sufficient protein if you don’t consume meat?
Getting enough protein is a common concern for vegetarians. The amount of protein you require is dependent on your activity level, metabolism and other factors.
Many people think they need a lot of protein, but they actually don’t need that much. “Our society is pushing for more protein, but that’s not always best,” says Kate Glick, registered dietitian at Beacon, who provides insights on the popular meatless movement. “I had a patient eating 180 grams of protein daily – that’s over triple the amount she needs!”
Vegetarians can obtain protein in many ways. In spite of the fact that vegetarian protein sources typically contain less protein than meat, it adds up over time.
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Additionally, these protein sources are usually better for your heart and cholesterol levels. Vegetarian protein options include [3]:
- Beans and lentils: chickpeas, black beans, kidney beans
- Eggs and dairy: cheese, yoghurt, milk
- Nuts and seeds: cashews, sunflower seeds, almonds
- Soy products: tofu, edamame, tempeh, seitan
- Whole grains: quinoa, oatmeal, couscous
Highlighting the importance of protein during breakfast
Muscle hypertrophy (growth of muscles cells) can be activated by a protein-packed breakfast after sleep. It can be difficult to make breakfast protein-dense, yet it is a vital meal of the day.
You don’t have to rely on breakfast patties or sausages to meet your protein goals: Here are some tips:
Incorporate tofu into your scramble
For those who are vegan, you can opt for a tofu scramble instead of adding tofu to your eggs. A 3-ounce serving of tofu contains 6.9 grams of protein, about the same amount as one large egg.
Besides bell peppers and tomatoes, you can also add mushrooms and bell peppers to your scramble. It will boost your dish’s nutrition and add some much-needed flavour. You can serve scramble with toast, eat it on its own or pair it with fruit.
Nuts are a great addition
There’s no problem with sticking to a routine if you’re committed to your daily breakfast. If, however, your favourite morning dish leaves you feeling hungry several hours later, you may be lacking protein.
In addition to being the most satiating macronutrient, protein also reduces the risk of overeating [4]. You can count extra protein to your favorite daily dish by adding nuts. After your meal or on the side, you can munch on almonds, walnuts, cashews or any other nut you prefer.
Add a scoop of protein powder or collagen to your morning beverage
It’s okay to skip breakfast (some of us don’t feel hungry in the mornings), but you can still get extra protein with a supercharged coffee, matcha or protein shake.
Compared to a typical animal or plant-based protein powder, collagen has a very different set of amino acids. However, collagen can still help you meet your protein goals.
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According to one study, collagen peptides can provide 36 percent of your daily amino acid needs. [5]. The following are a few more advantages of each option:
Collagen:
- Can benefit your musculoskeletal health, including your bones, joints and muscles.
- Can help gut health.
- Good for your hair, skin and nails.
Protein powder:
- Can aid with muscle gains (as many contain complete proteins).
- Can help fill you up, as it has more calories and fibre.
- Good option for a vegan diet.
Who should adopt a vegetarian diet – and who shouldn’t?
“The vegetarian diet is for anyone who wants to be healthier, especially for their heart,” says Glick. But certain people shouldn’t try a vegetarian diet.
“People with restrictive eating habits or unhealthy relationships with food should avoid the vegetarian diet,” Glick explains that cutting out food groups can be harmful to individuals recovering from disordered eating habits.
While full-fledged vegetarianism isn’t for everyone, the benefits of eating more plant-based foods, such as fruits and veggies, are accessible. “Consider what works for you and your lifestyle. Choose to make some small changes, which will still benefit your health, even if you’re not fully vegetarian.”
Glick encourages people to start small. Add an extra veggie at dinner. Try a meatless meal once a week or an entire meatless Monday. Or opt for the heart-healthy Mediterranean diet, which is plant-based but allows fish and chicken in addition to grains, fruits and veggies.
Protein is essential for lasting satiety and overall health when consumed in breakfast (or breakfast-like beverages). Toss a handful of nuts after a meal, or add a scoop of collagen or protein powder to your morning smoothie.
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[1] https://nap.nationalacademies.org/read/10490/chapter/1
[2] https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t4/?report=objectonly
[3] https://www.beaconhealthsystem.org/news/2021/10/05/do-vegetarians-get-enough-protein/
[4] https://pubmed.ncbi.nlm.nih.gov/14710168/
[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566836/
