Even if you don’t eat any meat or dairy, getting enough complete protein is still an attainable goal.
“It’s not mission impossible,” says Stokes. “Aim to get protein-source foods at every meal. A mixed dish with a whole grain, beans, and cashews would be a wonderful option.”
It also makes good nutritional sense to prioritize eating quinoa, buckwheat, and soy products like tofu and tempeh, since those plant-based proteins are already complete. “And if your diet allows eggs, that’s another good source of complete protein,” says Stokes.
If you’re new at being a vegetarian or vegan, research shows it may be a wise move to visit with a registered dietitian for a meal plan that’s tailored to your health, food preferences, and budget.
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