Choosing vegetarian protein options correctly is essential to health because protein aids in cell development and repair. Protein requirements vary according to age, gender and lifestyle. Active people, for example, need more protein than those with a more sedentary lifestyle. The Centers for Disease Control and Prevention offers general guidelines, stating that adult men need about 56 grams of protein daily, while teen boys require about 52 grams. Adult women and teenage girls typically require about 46 grams. The University of Maryland Medical system offers an online protein calculator to help figure out individual daily protein needs. With planning, a vegetarian diet can provide all the protein a person needs for health and well-being.
Beans or Legumes and Grains
Beans or legumes and grains served together have long been a standard of vegetarian fare. Each has incomplete amino acid sets that, when combined, make whole proteins. According to the U.S. Department of Agriculture, scientists and nutritionists no longer deem it necessary to consume complementary proteins in the same meal, as long as they are eaten at some point in the dietary day. Rice, corn and wheat are the most common grains for pairing with beans or legumes.
Nuts and Seeds
Nuts and seeds are important vegetarian options for protein, particularly for those following a vegan diet, according to the Vegetarian Society's protein fact sheet. Nut butters, such as almond butter and peanut butter, spread on whole grain bread offer a healthy protein boost to the daily diet. Adding a few tablespoons of seeds, such as sunflower seeds, to a salad, breakfast cereal or yogurt is a delicious way increase daily protein intake.
Seitan
Seitan, also known as wheat gluten and wheat meat, is a wheat-based meat substitute that can be made at home, either from scratch with whole wheat flour or using a packaged wheat meat mix. You can also buy it at health-food stores. The Vegetarian Resource Group explains that seitan "is a low sodium and extremely low-fat protein." Uncooked, 1 ounce contains 7.5 grams protein and only 10 milligrams sodium. Seitan can replace meat in such dishes as stews, stir-fries, stroganoffs, shepherd's pie, tacos and spaghetti sauce. Gluten-sensitive or wheat-allergic people should not include this vegetarian protein source in their diet.
Tofu
Tofu, a soybean-based product that originated in China, has been a valued protein source throughout the world for thousands of years, according to Veg World. Tofu's other common name, bean curd, gives a better understanding of what it is -- the curd that separates from the whey of soy milk. According to the Vegetarian Society, 5 ounces of tofu has just over 10 grams of protein. In addition to protein, tofu offers other important nutrients, including iron.
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