People may choose to follow a vegetarian diet for many reasons, such as religious obligations, animal rights concerns or economic reasons. If you decide to stop eating red meat, poultry, fish, eggs, or other animal products, you need to pay special attention to the amount of protein you consume and the the sources of the protein. Proteins contain amino acids, and while your body can produce most of them on its own, a few must be consumed from food, according to the Columbia University Health Center. Animal proteins contain all of the essential amino acids the body needs, but vegetarians must mix protein sources to get all the amino acids they need.
Poultry, Fish, Eggs and Dairy Products
The term "vegetarian" generally defines anyone who excludes some meat and animal products from her diet, according to Eastern Illinois University. Lacto-vegetarians consume milk, cheese and other dairy products that contain protein, but they avoid meat, seafood and eggs. Ovo-vegetarians eat protein-rich eggs but no other animal products. Semi-vegetarians may eat poultry, seafood, eggs or dairy, but they refrain from eating red meat. Unless you are vegan, your most complete source of protein will be an animal product of some sort.
Soy Products
Many vegans rely on soy products to get the bulk of their protein. Tempeh, or fermented soybeans formed into cake-like bricks, has a high protein content of 41 grams per cup. Other soy products, like tofu and soymilk, are also good sources of protein. Tofu contains 18 grams of protein per cup while soymilk contains 7 grams per cup. While soybeans offer a lot of protein, the plant estrogens and enzymes can make it difficult to digest, warns the Columbia University Health Center.
Beans
Lentils, chickpeas and other beans are also popular food choices among vegetarians watching their protein intake. A single cup of lentils contain 18 grams of protein and a cup of chickpeas has 12 grams.
Nuts, Grains and Vegetables
Whole grains and oats, nut products like peanut butter and vegetables such as broccoli can also help you get the variety of proteins your body needs. Columbia University Health Center recommends that you consume between 40 and 65 grams of protein each day from a variety of sources. Additionally, consulting a nutritionist to evaluate your diet can help you determine whether you are getting all of the protein and other nutrients you need.
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