One problem that many vegetarians seem to struggle with, is how to get enough protein in their diets. According to the Vegetarian Resource Group, people don't need nearly as much protein to be healthy as they think. One out of every 10 calories as protein is sufficient. Where vegetarians can run into trouble, is in getting complete protein. A complete protein contains all of the necessary amino acids, eight of which are considered "essential," or not manufactured by the body, and only available through diet. Most animal proteins have all you need, but plant proteins do not, and must be combined in order to fill out the protein profile, according to the Savvy Vegetarian website. You can also get non-animal protein in several other ways.
Step 1
Eat eggs, cheese and drink milk for adequate protein if you are a lacto-ovo vegetarian. Lacto-ovo vegetarians shun meat, but include eggs and dairy.
Step 2
Combine a grain with a legume, such as red or black beans and rice, lentils and rice, or a vegetable stir fry with tofu over rice. Dishes like these will create a complete protein with all eight amino acids. Two or more incomplete proteins can be combined over the course of the day, and not necessarily at the same time to make the profile complete, says the Savvy Vegetarian.
Step 3
Eat a bowl of oatmeal in the morning for 6g of protein. Add 1 cup of soy milk for another 7g.
Step 4
Eat 1 cup of vegetarian baked beans, combined with a slice or two of whole grain bread for over 12g of complete protein. Choose 1 cup of lentils for 18g of protein, 1 cup cooked broccoli for 4g, and 1 cup cooked spinach for 13g.
Step 5
Snack on 2 tbsp. of almonds for 4g of protein, or 2 tbsp. of peanut butter on crackers or apple wedges for another 8g of protein.
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