Protein plays a key role in bodily functions and is an essential nutrient for the body's growth and maintenance. It is a common belief that protein is only found in animal products. However, the USDA has found that the body's protein needs can be easily met by eating a myriad of plant-based foods.
Recommended Amounts of Protein
The average person needs a surprisingly small amount of protein per day. According to the RDA, it is recommended that the normal adult only consume about 0.8 grams of protein for every kilogram they weigh. This calculates to about 0.36 grams of protein per pound, or roughly 43.2 grams for a 120 lb. adult. While a lacto-vegetarian will not eat poultry, fish or meat she will eat dairy products such as milk, yogurt, cheese and butter. This makes obtaining the federal Recommended Daily Amount, or RDA, of daily protein as simple as eating a healthy and varied diet.
Legumes and Whole Grains
Legumes and whole grains can provide vegetarians with a large quantity of their daily protein needs. Legumes include, but are not limited to, beans, split peas, soybeans, and lentils. Barley, wheat, millet, oatmeal, quinoa, rye and wild rice make up some of the many protein-rich whole grains. In addition to being a good source of protein, legumes and whole grains have the added benefit of being low in fat and high in fiber, vitamins and minerals. A cup of cooked lentils, for example, contains 18 grams of protein and under 1 g of fat.
Vegetables
Another surprising source of protein comes from fresh vegetables. One cup of fresh, cooked spinach, for example, contains 5 g of protein, and a 6 oz. potato contains 4 grams of protein. Containing around 13 g of protein per patty, veggie burgers are another healthy source of vegetable protein. This may not seem like a lot, but by eating a wide variety of healthy foods throughout the day, it is easy to get the required amount of protein.
Other Sources
Nuts and seeds are another common source of protein and healthy fat. Nutrient dense, a mere 1/4 cup of almonds can contain about 8 grams of protein and many other essential nutrients, such as omega-3 fatty acids, which make them a heart-healthy, protein-packed snack. Seitan and soy products such as tempeh, tofu and textured vegetable protein are often used as substitutes for meat products. These are low in fat and cholesterol, but protein-rich. A mere cup of tempeh contains 41 g of protein, which is more than half of the RDA.
Dairy Products
Unlike vegans, who will not eat any animal products, lacto-vegetarians have the option of eating dairy products to help meet their dietary needs for protein. Milk, cheeses and yogurts are high in protein, but they can also have high fat content. Along with the additional sources of protein, another benefit of eating dairy products is that they can provide many of the nutrients that can be difficult for nondairy eaters to obtain, such as calcium, zinc, vitamin B-12 and vitamin D.
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