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HEALTHY VEGETARIAN FOOD SCIENCE

Much research has been done into the benefits of a vegetarian diet. Studies have shown being vegetarian can reduce the risk of cardiovascular diseases and some forms of cancer, as well as helping reduce obesity. However, ensuring you consume enough calories and protein to keep you fuelled throughout requires a little planning

Finding good sources of vegetarian protein is crucial, particularly if you are following a muscle building diet or planning High Protein Vegetarian Meals for weight loss. So, what can you do to ensure you get enough? Well, with a bit or organisation and creativity it is actually easier than you might think, and you’ll be whisking High Protein Vegetarian Meals in no time!

Protein is an important part of any diet, whether you want to lose fat, build muscle, or maintain general health. A general rule of thumb is 1-1.4g/kg of body weight if you are eating for general health.

In order to avoid things becoming a bit repetitive it’s a good idea to mix things up where you can. This will be key to making your vegetarian diet sustainable; you have to enjoy what you eat or else you’ll be miserable! A good way to do this, particularly if you’re not a big fan of meat substitutes, is to look abroad for food inspiration.

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WHY EATLEAN FOR YOUR VEGETARIAN DIET

At Eatlean we understand that getting sufficient protein into your diet as a vegetarian can be tricky, here’s where we come into play! As all our cheese is 100% suitable for vegetarians. So you can explore our wide range of high protein, low calorie vegetarian cheeses, and make sure you always hit your daily protein goals! Whether it’s creating a high protein vegetarian mac and cheese using our Spreadable and Shakers, or a low fat, high protein, super cheesy vegetarian pizza with our Grated cheese.

Eatlean Cheese contains a whopping 45% more protein than standard cheddar… and half the calories! Or try our Eatlean Shakers, our little protein boosts that contain a massive 66% protein, the perfect everything from pasta to omelettes. Making us the perfect high protein vegetarian cheese to help you and your dietary needs. Getting sufficient protein into your meals has never been easier!

EATLEANER STORIES

Eatlean has undoubtedly positively impacted the livelihoods of many of our long term Eatleaners, helping them put cheese back on their menu’s and smash their own personal goals. Here are some of their stories that may inspire you to follow in your footsteps!

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HIGH IN PROTEIN, LOW IN FAT, BIG IN TASTE!

We make eating healthier, tastier!

Food is, and always should be about enjoyment. At Eatlean we empower you to make better food choices, without compromising taste & quality.

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Low in Fat
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HEALTHY VEGETARIAN DIET FAQ’s

It’s actually quite easy to put together a high protein vegetarian meal, it’s just a case of paying attention to the quantities of foods you are probably already eating, and upping the portions to reach a higher level of protein. Yoghurt, cheese and avocado are an excellent place to start. Lentils and beans are particularly important for those who don’t get protein from meat or fish.

Although there are couple of different definitions for what constitutes a ‘lean protein’ exactly, it means having less fat per ounce than other sources of protein. Fat is 9 calories per gram, and protein is 4 calories per gram, so a food source with less fat will have fewer calories per portion. Ingredients that offer good sources of lean protein for low calorie vegetarian meals include, chick peas, beans, quinoa and tofu.

There are many ways for vegetarians to get enough protein in their diets, and many studies show that plant based proteins are healthier too. It just take a little extra planning to make sure you are incorporating enough sources of protein throughout the day. The recommended daily protein intake for men is around 60g and about 47g for the average female. Regularly including soy beans, black beans, peas, quinoa, yogurt and nuts in your diet will ensure you are getting enough protein from your vegetarian meals.

If you are looking at ways to give your vegetarian meals a boost in protein content, there are certain vegetables that offer more than others. Spinach is one of the most nutrient dense vegetables you can eat, with 50% of it’s calories accounted for by protein. It is also a rich source of vitamin A, vitamin C, and calcium.

Vegetarian meals often include nuts, seeds, peanut butter, avocado, and coconut. The danger here is that these food contain around 9 calories per gram. This higher fat content can hinder your efforts to lose weight if you are not careful about portion size. Other foods you should avoid in a vegetarian diet include highly processed food like meat substitutes, refined cards and fruit juice.

Low calorie vegetarian meals might include wild mushroom, lentils, and vegetables. To assist weight loss on a vegetarian diet, the main thing is to avoid processed food and keep an eye on your sugar in take from fruit and fruit juice. Non-starchy vegetables like broccoli, peppers and cauliflower are ideal for a low calorie vegetarian meal.