Protein is found in both animal-based and plant-based sources but only a few vegetarian sources contain all 9 essential amino acids including eggs and milk products as well as quinoa, buckwheat, hemp seeds, chia seeds and spirulina.

Have at least one serving of protein food at each meal:

• Use milk or soy beverage instead of water in your oatmeal
• Add cheese to your morning snack with fruit
• Include an egg, sliced chicken or beef or chickpeas in your salad at lunch
• Add ¼ cup of almonds to your afternoon snack
• Add 2 tbsp of hemp seeds or nut butter into your smoothie

If you are unable to obtain sufficient protein through food, supplementation may be an option. Speak with your healthcare provider to learn about the best option for you. Supplementation is not recommended if you are getting enough protein through your food.