Getting enough protein in your diet is easy for most American adults, notes the Centers for Disease Control and Prevention, or CDCP. Protein is an essential part of your diet. It plays an important role in many bodily functions such as maintaining and rebuilding your body's cells and tissues. Complete proteins are those that contain the essential amino acids your body needs while incomplete proteins are low in one or more of them. Animal sources provide complete proteins. If you are a vegetarian, you can either include varied incomplete proteins throughout your day or try the few vegetarian complete protein sources.
Soy
For strict vegetarians, soy is one of several complete protein sources that is not animal based. According the American Heart Association, or AMA, soy is of the same protein quality as animal proteins such as meat, poultry and fish. Soy can be utilized as a primary protein source. Common soy products include soy milk, tofu, TVP and soy based vegetarian burgers.
Dairy
For lacto-vegetarians, dairy products may provide a complete protein source. One cup of milk contains eight grams of protein while a serving of yogurt generally has about 11 grams of protein, notes the Centers for Disease and Prevention. As dairy products can contain high levels of fat, the American Heart Association suggests using low-fat or non-fat varieties when possible.
Eggs
For ovo-vegetarians, eggs provide an additional quality source of complete protein. A normal sized egg contains seven grams of protein. While eggs are considered a high quality protein, they are not without some dietary downside. Eggs are high in cholesterol, and contain approximately 213 mg per egg yolk. The American Heart Association recommends limiting your daily cholesterol intake to 300 mg, therefore egg consumption should be limited as a major protein source.
Nuts and Seeds
The majority of nuts and seeds contain high amounts of proteins that are suitable for fulfilling a vegetarian's daily recommended allowance. Two tablespoons of peanut butter contain eight grams of protein, while 1/4 cup of almonds contains nearly nine grams. Other nuts that feature high amounts of protein include walnuts, peanuts and pistachios. Pumpkin seeds contain about eight grams per serving, as do squash seeds.
Protein Combining
Not without controversy, you can purportedly create complete vegetarian proteins by combining different incomplete proteins. One example that the CDCP discusses is combining beans and rice, incomplete proteins, to create a complete protein. The CDCP also advises that you don't need to eat the incomplete proteins at the same meal to form a complete protein--anytime during the same day will work.
The theory, based on necessary couplings of food to create the complete chain of amino acids, and largely made popular in the 1970s by author Francis Moore Lappe, was eventually disputed by the American Dietetic Association, noting that dietary deficiencies are rare when a variety of grains and vegetables are consumed over two to three days, as is common for most vegetarians and vegans.
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