Do vegetarians fall short on protein, or is that just a persistent myth?
It's a myth
Meat and fish are protein powerhouses, but plant-based foods deliver ample amounts too. Your body requires about 46 grams daily, and one cup of chickpeas provides roughly a third.
Abundant protein sources
Top choices include beans, tofu, eggs, milk, and yogurt. Vegans—who skip all animal products—can turn to fortified almond and rice milks, enriched with iron and calcium.
Easy nutrient substitutes
Virtually all meat and fish nutrients have reliable replacements. Prioritize whole grains, brown rice, plenty of vegetables, legumes, fruits, and nuts for complete vegetarian nutrition.
