Here's how vegetarians can get enough protein without meat or eggs

Protein has emerged as the new buzzword in the world of nutrition — and for good reason. Health experts say a protein-rich diet keeps you full for longer, maintains energy levels, and helps muscles recover faster after workouts.

However, vegetarians often face challenges meeting their daily protein requirements as they avoid major sources like meat, fish, and eggs.

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According to reports from the National Library of Medicine, people following vegetarian or vegan diets are at a higher risk of bone fractures and haemorrhagic stroke. They may also lack essential nutrients such as vitamin B12, which is found mainly in animal meat, milk, and eggs.

Fish and shellfish are also rich in B12, while vegetarians are more prone to iron and zinc deficiencies — conditions that can particularly affect children, pregnant and breastfeeding women, and those with heavy menstrual bleeding.

The American College of Cardiology has also noted that vegetarian diets heavy in refined flours, artificial sweeteners, excess salt, and preservatives may raise health risks and even increase mortality rates.

So, how can vegetarians maintain proper protein intake without relying on supplements? Nutritionists suggest adding natural, plant-based protein sources to everyday meals.

Here are five healthy options recommended by WebMD:

Beans and legumes:

Lentils, kidney beans, soybeans, chickpeas, and black beans are great meat alternatives. They can be added to curries, soups, or salads for a hearty protein boost.

Nuts and seeds:

Peanuts, almonds, cashews, hazelnuts, pistachios, pecans, and sesame seeds are excellent snack options or can be added to oatmeal or yoghurt for extra nutrition.

Whole grains:

Unprocessed grains like oats, quinoa, barley, millet, and brown rice are rich in protein and fibre, making them ideal for a balanced diet.

Vegetables:

Leafy greens and vegetables such as peas, corn, asparagus, and broccoli can naturally increase protein intake when consumed regularly.

Dairy products:

For those who consume dairy, options like Greek yoghurt, Icelandic skyr, cottage cheese, whole milk, cheddar, and mozzarella cheese are all rich in protein and essential nutrients.

Experts advise vegetarians to maintain a balanced diet with a mix of these foods to ensure sufficient protein and nutrient intake while supporting long-term health.