If you are on a weight loss journey and follow a plant-based diet (or are just feeling a little plant-curious and would like to start doing so), you may have questions about how to get enough protein. As you may be aware by now, incorporating protein to well-balanced meals is one of the most important aspects of weight management. While it can be more challenging to get adequate protein on a plant-based diet, it is certainly possible!
Here is everything you need to know about plant-based diets, protein requirements, and weight loss.
What is a plant-based diet?
Plant-based dietary patterns encompass vegan diets, lacto-vegetarian diets, lacto-ovo vegetarian diets and ovo-vegetarian diets. A vegan diet excludes all animal products including eggs and dairy products, whereas a vegetarian diet is broken down into subgroups such as lacto-ovo (includes eggs and dairy products), lacto (includes dairy products), and ovo (includes eggs).
Why choose a plant-based diet?
Individuals may choose to follow a plant-based diet for a plethora of reasons, including environmental concerns, ethical concerns, or wanting to improve one’s overall health. The health benefits of a plant-based diet include, but are not limited to, improved blood pressures and blood sugars and an overall reduced risk of cardiovascular disease. When done right, a whole food plant-based diet can help with weight loss too!
If this style of eating feels sustainable for your lifestyle, we can assure that when appropriately planned, plant-based diets can be nutritionally adequate and can help maintain a healthy weight.
Vegetarian (V) and vegan (Ve) protein sources
- ¼ cup Cottage cheese - 7g (V)
- 1 cup Greek yogurt - 16g (V)
- 1 cup Soy milk - 7g (Ve)
- 1 cup Pea milk - 8g (Ve)
- 1 oz Cheese - 7g (V)
- ½ cup shelled Edamame - 7g (Ve)
- ½ cup Tofu - 8g (Ve)
- ½ cup Pumpkin Seeds - 6g (Ve)
- 1 Egg - 7g (V)
- ½ cup Cooked Beans - 7g (Ve)
- ½ cup Cooked Lentils - 7g (Ve)
- ¼ cup Sunflower Seeds - 7g (Ve)
- ¼ cup Nuts (peanuts, pistachios, almonds) - 7g (Ve)
- 2 tablespoons Nut Butter - 7g (Ve)
- 3 tablespoons of Hemp Seeds - 10g (Ve)
- 2 tablespoons Nutritional yeast - 8g (Ve)
Plant-based protein shakes
These vegetarian and vegan protein sources are great options to increase protein content of meals, helping to protect your muscle mass as you lose weight! If you feel appetite-suppressed and would like to use supplementation to increase your daily protein intake to reach your protein goals, here are a few vegan protein shake options:
- OWYN Plant-Based Protein Shake (20g)
- OWYN Pro Elite Vegan Plant-Based High Protein Shake (35g)
- Evolve Plant-Based Protein Shake (20g)
- Orgain Vegan Protein Shake (20g)
- Ripple Vegan Protein Shake (20g)
- Ensure Plant-Based Protein Nutrition Shake (20g)
We recommend supplementing with these protein shakes if you are unable to meet your protein requirements provided by your Registered Dietitian from plant-based foods alone.
Plant-based diets & nutrient deficiencies
If you are following a plant-based diet, it may also be a good idea to take additional supplements for nutrients that are not as easy to acquire from plants. These supplements include vitamin B12, vitamin D, and omega-3 fatty acids; calcium, iron and zinc supplementation may also be helpful. Please check with your PCP to see if you’re experiencing any of the vitamin deficiencies before supplementing.
As a Sequence member, you get access to a team of Registered Dietitians who can help craft a personalized nutrition plan. They will work with your Clinician to ensure that you’re getting the nutrients you need in your diet while also accomplishing your weight loss goals.
See if you qualify for a Sequence membership.
