Many lifters worry that cutting out meat means sacrificing gains. We asked a nutrition expert how vegetarians can still hit their protein goals
Whether you’re thinking of doing it for environmental, ethical or health reasons, one of the main concerns can be whether you’re going to get enough protein in your diet – especially if you’re wanting to build muscle as a vegetarian. But there are many achievable ways to get a protein stacked diet without eating animals – it just may require a little more planning, says expert nutritionist Josh Clamp.
“You can [get as fit and muscular on a vegetarian diet]” reassures the Health and Performance Coach, Registered Nutritionist and Men’s Health business owner. “Whether it’s as easy is a different question, but it’s very possible and manageable without it.”
“We have enough evidence to show that you can have a perfectly healthy vegetarian diet, and even a healthy vegan diet,” he says. “It’s just the level of attention you need to focus on – especially at the beginning when you’re transitioning. Once you’re in the routine of it, it can be very easy to manage – and very beneficial for your health.”
What can you eat to get plenty of protein and build muscle on a vegetarian diet?
“One of the barriers to eating more vegetarian or less meat foods is just a lack of familiarity or confidence around cooking recipes without meat,” says Josh. “Finding simple recipes, building practice and confidence can really help someone transition to less meat and towards a vegetarian diet.” Here’s what he recommends you include in your diet to get enough protein in:
Dairy products:
If you’re eating a vegetarian diet (as opposed to vegan), dairy products are suitable – and contain lots of protein. “You can have eggs, which are animal-based foods but are suitable for vegetarians, and they are both great sources of loads of vitamins, minerals and protein – whether it’s yogurt, milk, or cheese,” says Josh.
Nuts, seeds and grains:
“Nuts and seeds are a great addition to your diet” explains Josh. “They’re a good source of protein – and you can also have high protein grains like quinoa. Something like a seeded sourdough or a seeded bread can be a good example – because you’ve got the seeds plus the grain itself, meaning you can have like 6 to 8 g of protein per slice.”
Pulses:
“In terms of plant foods, pulses are a great source of protein,” suggests Josh. “So that’s everything around beans, lentils, peas and chickpeas.”
And what about those meat alternatives?
While some meat alternatives can be classed as UPFs (ultra processed foods) Josh says we need to treat this label with a little more relativism. “UPF as a label is quite unhelpful,” says Josh. “Yes, we should be eating less of the ultra processed foods like sweets, chocolates, biscuits, cakes, the high fat, high sugar, saturated fat foods that we know about, but actually, most nutritionists will say that just because something’s a UPF, it’s not bad – and we shouldn’t be demonizing them just because of the label.”
Josh believes there’s a spectrum when it comes to fake meats too. “There’s some which are completely fine and others which perhaps we shouldn’t be having loads of. The number of ingredients doesn’t correlate with its healthiness, and how complicated the ingredient’s sound doesn’t correlate with its unhealthiness -that’s just fear mongering tactics to sell cleaner products,” he says.
“Generally going for fresher, more whole foods is a good idea, but don’t be afraid if it’s a practical, convenient, affordable option.”
“Quorn mince, which is a vegetarian or vegan protein option, is really helpful, healthy and beneficial as a meat alternative, but that’s technically a UPF. Baked beans are technically a UPF, and so I think it’s worth mentioning that we should encourage that it’s more nuanced than that.”
