Missing Out on Protein
Protein is a crucial nutrient that can be challenging to get enough of without eating meat. As a result, vegetarians commonly lack it, Smithson says. To make sure you’re getting sufficient protein, you have to seek out plant-based sources, of which there are many. To match the eight grams of protein found in one ounce of meat or fish, choose between 1/4 cup of cooked beans, 2 tablespoons of peanut butter, 1/2 ounce of nuts or seeds, 1/2 cup of tofu, 1/2 cup tempeh, 1 cup of quinoa, and 1 cup of soymilk. And unless you’re going vegan, you can also get eight grams of protein from one egg.
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