Eating Protein Without the Meat

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Q. Glen, How do I make sure to get enough protein?


A. Is a common question for vegetarians. What vegetarians need to know is that protein is important because it helps your body grow and recover from injury or illness.

Protein comes from animal and plant sources and is made up of amino acids. There are 20 different amino acids. The body itself can produce 11 of them, while the other nine are considered “essential” amino acids and must be absorbed from food. Even though meat is a great and easy way to obtain protein, you can incorporate all nine “essential” amino acids into your diet without eating any meat.

To do this, it’s important to eat a variety of whole grains, veggies, beans, soy, legumes, seeds and nuts to make sure you absorb all the essential amino acids. Some foods are lower in one amino acid, while others might be higher. Consuming all the essential amino acids in a single meal isn’t necessary. As long as you eat a variety of foods on a regular basis, they will combine to make complete proteins.

There are several advantages to eating a vegetarian diet:

• You eat less cholesterol – there is no cholesterol in plant foods.
• You will eat more fiber, which helps reduce the risks of bowel diseases.
• You usually don’t exceed your calorie limit.

Your body only requires that 12 - 15 % of your calories come from protein. Storing protein is not possible and your body gets rid of any excess. Too much protein can actually be unhealthy. There is nothing to be concerned about when it comes to vegetarians getting adequate protein. Variety is key!

Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician !


My mission is to provide you with "Trusted Advice for a Healthier Life."


Yours in good health


Any questions?
Ask Glen!