Hi there,
Welcome back to “Hey Coach Darren” – the weekly advice column where I’ll be sharing my top three tips on a different topic each week, inspired by real-life scenarios from our current members (and you)!
Protein is essential for building and maintaining muscle, supporting recovery, and keeping you full and energized—but if you’re following a vegetarian diet, it can feel like a constant challenge to get enough. The good news? With a little strategy, it’s absolutely possible to hit your protein goals without eating meat.
This week, a FitTRAC member who follows a vegetarian diet reached out with a great question. He’s been working hard in his workouts but suspects his protein intake is too low, and he’s not sure how to correct it without drastically changing the way he eats. Here’s what he asked:
“Hey Coach Darren, I’ve been eating vegetarian for a long time, and while I feel good overall, I’m starting to wonder if I’m getting enough protein—especially since I’ve been working out more.
I don’t eat meat, and I’ve never really tracked my protein before, but I know it’s important for muscle and recovery.
What are some of the best vegetarian sources of protein, and how can I get enough without eating the same few things every day?”
That’s a great question because vegetarian diets can absolutely support strength, muscle, and recovery—you just have to be a bit more intentional with your food choices. Here’s how to get the protein your body needs, plant-style:
Prioritize High-Protein Plant Foods at Every Meal: When it comes to plant-based eating, not all foods are created equal in terms of protein content. Focus on foods that pack the most protein per serving, such as:
- Lentils (18g per cooked cup)
- Chickpeas & other beans (15g per cup)
- Tofu & Tempeh (10–20g per serving)
- Edamame (17g per cup)
- Quinoa (8g per cup and a complete protein!)
- Greek-style plant-based yogurts and milk alternatives with added protein
Make sure that each meal has at least one high-quality protein source, and don’t be afraid to repeat favorites across meals—variety is great, but consistency is what helps you hit your numbers.
Supplement with Protein Powders When Needed: Even with the best plant-based meals, sometimes you just need a protein boost—and that’s where supplements come in handy. Plant-based protein powders made from pea, rice, hemp, or soy can help you easily hit your protein target without adding a ton of prep time or extra calories.
Look for powders that contain at least 20g of protein per scoop and minimal added sugars or fillers. These can be blended into smoothies, mixed with oatmeal, or even baked into snacks. They’re not essential for everyone, but they’re a great tool for busy days or when your meals fall a little short.
Track It for a Week—You Might Be Surprised: The best way to know if you’re getting enough protein? Track your intake for a week.
Many vegetarians assume they’re getting enough because they eat healthy foods, but protein content can vary widely, even among nutritious choices. Use a food tracking app to log your meals and see how close you are to your target (a good baseline is around 0.7 to 1 gram of protein per pound of body weight, depending on your goals).
This exercise can help you identify easy wins—maybe you’re just one scoop of tofu or one shake away from hitting your target. Once you know where you stand, you can adjust without guessing.
Being vegetarian doesn’t mean you have to struggle with low protein—it just means you need to be more intentional. Prioritize high-protein foods, use supplements when needed, and track your intake to build awareness. Once you’ve got the basics down, hitting your protein goals will become second nature—no meat required.
Stay tuned for next week’s “Hey Coach Darren” where I’ll be sharing more valuable tips to help you become happier, healthier, and stronger.
Stronger Together,
Coach Darren
P.S. Do you need help with your health and fitness? Just hit ‘Learn more’ and I’ll be sure to give you some tips in an upcoming ‘Hey Coach Darren’ blog post.