“I’ve been a vegetarian for six years — here’s how I hit my protein goals”

Living360’s Evelyn Richards shares her top tips, snacks and go-to recipes to ensure her body is getting enough protein to fuel her active lifestyle.

Six years into vegetarianism, I’ve come to think of protein not as a diet buzzword, but as a cornerstone of wellbeing.

When a hormone specialist advised me to aim for 65 grams a day, it became a non-negotiable. And with good reason: protein fuels muscle recovery, collagen production, satiety and cell repair — a wellness all-rounder.

There’s a common misconception that vegetarianism innately means you’re going to be deficient in protein. But I think it’s the opposite; since cutting out meat, I’ve had to be far more mindful and conscious of what I’m eating, keeping track of my macronutrients to ensure my body is getting what it needs.

Getting your protein in doesn’t have to mean chalky shakes and uninspired snacks. This is how I make hitting my protein goals feel effortless, and delicious.

Read more: There’s more to high-protein breakfasts than weight loss, they help with energy and focus, too

Drink your protein

Functional drinks are all the rage, and these protein-packed picks are an easy way to stay hydrated while also contributing to your daily nutrition goals.

Myprotein Clear Whey Protein x Vimto

A nostalgic twist with a grown-up upgrade: 20g protein per serving in a drink that tastes like fizzy Vimto.

Lighter and more refreshing than a creamy shake, with flavours spanning peach tea, mojito and Chupa Chups Cola.

Buy from Myprotein from £27.99

Hermosa Grass-Fed Whey Protein Powder

I previously taste-tested the leading protein powder brands and found that Hermosa was my favourite as it delivers a luxe, velvety texture, which actually feels like a pudding with benefits.

Stir into your iced latte for a protein boost that feels like dessert.

Buy from Hermosa for £67

Protein Works Iced Protein Matcha Latte

Each serving brings 20g of protein plus matcha’s natural polyphenols. The chicest way to swap your flat white and still feel alert.

Buy from Protein Works for £26.99

Read more: Protein powder can negatively impact women’s hormones — here’s what you need to know

The best snacks for protein

Protein snacks don’t have to be ultra processed. These are my go-to high-protein snacks to hit my nutrition goals and stay fuller for longer:

Greek yoghurt and jam

A 156g serving of Greek yoghurt contains around 16g of protein. I find that adding a little strawberry jam, honey or even Nutella is a great way to add flavour for a light breakfast or after-dinner treat.

Boiled eggs

Not only do eggs contain 4g of protein each, but they’re also high in vitamins A, B and D.

I boil them for six minutes (until they’re jammy), peel and chop them, then marinade them in soy sauce, chilli crisp, honey, sesame oil and water for at least two hours for a tangy Korean-inspired twist.

Peanut butter dates

My mouth is drooling just thinking about these. Adding 1-2 tbsp of peanut butter to a handful of pitted dates adds a good 7g of protein to your diet.

Roasted chickpeas

One tin of chickpeas has around 19g protein, so I always throw these into any dishes I’m cooking for an instant boost.

As a snack, chickpeas make a great alternative to crisps. Roast them with salt, paprika and olive oil at 200C for 30 minutes for a delicious snack. Or, toss them with sugar and cinnamon for a sweeter option.

Salted edamame

For the uninitiated, edamame beans are young soybeans with a soft texture and slightly sweet, creamy taste. They’re also an excellent source of protein, and something I pop into almost every meal.

This pot of lightly salted edamame beans contains over 11g of protein — an easy and light way to boost your protein on the go.

Read more: High-protein veggie recipes from a celebrity chef

Other vegetarian ways to boost your protein

• Sprinkle nutritional yeast on pasta (5g per 2 tbsp)
• Add chia seeds to yoghurt or water (16.5g protein per 100g)
• Swap rice for quinoa (5-6g per 50g serving)
• Switch to soy milk (7g protein per 250ml)
• Cook with tempeh (20g protein per 100g, plus all nine essential amino acids)

High-protein vegetarian recipes

Below are some of my favourite protein-packed recipes. Easy, cheap and foolproof — and bursting with nutritional goodness.

Green goddess pasta

Serves four

This verdant pasta dish is creamy, satisfying and packed with protein and iron, thanks to the cashews, spinach and broccoli.

Ingredients

• 375g protein pasta
• 1 large package spinach
• 1 large broccoli head
• 1 tin coconut milk
• 400g cashews (soaked in water for at least four hours then drained)
• 1 clove garlic
• 40g nutritional yeast
• ¼ tsp chilli flakes
• Juice of half a lemon
• Salt and pepper to taste

Method

1. Bring a large pot of salted water to the boil. Add the pasta and cook according to the instructions on the package. Drain, reserving 200ml of the cooking water.
2. Meanwhile, add the spinach, broccoli, coconut milk, cashews, lemon juice, garlic, nutritional yeast, chilli flakes and salt and pepper to a blender. Blitz until smooth.
3. Return the pasta to the pot and stir the sauce in. Add the reserved cooking water gradually until the mixed pasta and sauce reaches your desired consistency.

Smoky bean chilli

A protein-packed, midweek classic — warming, smoky and nourishing.

Serves four

Ingredients

• 3 tbsp olive oil
• 1 large red onion, sliced
• 3 bell peppers, deseeded and cut into chunks
• 2 tsp chipotle paste
• 1 tin kidney beans
• 2 x tins mixed beans (I like Tesco’s taco mixed beans in chilli sauce)
• 400ml passata
• 4 tbsp fresh chopped coriander
• 200g pot smashed avocado, to serve (optional)
• 150ml soured cream, to serve (optional)
• Tortilla chips, jacket potatoes, rice or bread, to serve

Method

1. Heat the olive oil in a large frying pan. Cook the onions and peppers until softened.
2. Stir in the chipotle paste and cook for another minute.
3. Add the beans and passata. Bring to the boil, then reduce the heat and simmer for five minutes, stirring occasionally.
4. Stir through most of the coriander, reserving a little for garnish.
5. Serve with smashed avocado, sour cream and your carb of choice — whether that’s tortilla chips, a baked potato, rice or crusty bread.

Protein isn’t about restriction — it’s about rituals of nourishment. Whether it’s a clear protein drink that tastes like your favourite childhood squash, a bowl of roasted chickpeas to eat on the go or a luminous green pasta on a Tuesday night, protein has become, for me, a daily act of self-care.

Feature image: Canva