How can you make sure you're getting enough protein if you follow a vegetarian or vegan diet?

One of the most common misconceptions about vegetarian or vegan diets is that they lack protein. However, there are plenty of plant-based protein sources that can provide all the essential amino acids that our body needs.

Here are some ways to make sure you're getting enough protein on a vegetarian or vegan diet:

• Legumes: beans, lentils, chickpeas, peas, soybeans, and peanuts are all excellent sources of protein. Try adding them to your salads, soups, stews, and curries.
• Nuts and seeds: almonds, cashews, chia seeds, flaxseeds, hemp seeds, pumpkin seeds, sesame seeds, and sunflower seeds are all rich in protein. Snack on them or sprinkle them on top of your breakfast cereal, oatmeal, or yogurt.
• Whole grains: quinoa, brown rice, wild rice, bulgur, farro, spelt, and whole wheat are all high in protein. Use them as a base for your stir-fries, salads, and grain bowls.
• Vegetables: broccoli, spinach, kale, asparagus, artichokes, and Brussels sprouts are all good sources of protein. Add them to your omelets, frittatas, and smoothies.
• Tofu and tempeh: these soy-based products are excellent sources of protein and can be used in a variety of dishes, from stir-fries to sandwiches.

It's important to note that plant-based proteins are often lower in some essential amino acids than animal-based proteins. However, by eating a variety of protein sources throughout the day, you can still get all the amino acids your body needs.