The recommended daily allowance of protein for adults is about 0.36 grams of protein for every pound of body weight, according to the Food and Nutrition Board. Most of us think of protein as predominantly coming from animal sources, particularly meat, yet the Vegetarian Resource Group reports that vegetarians and vegans can meet their protein requirements with non-meat protein foods. There are health and environmental advantages of choosing non-meat protein sources. However, there are also extra considerations and precautions.
Misconceptions
Many believe that choosing not to eat meat means you can't meet your daily requirements for protein and you will be at a greater risk of protein deficiency. However, the Vegetarian Resource Group cites a Food and Nutrition Board Study that reports only one-tenth of adults' daily calories should come from protein and the American Dietetic Association position that even athletes don't require much more protein than non-athletes. These studies suggest that protein deficiency is not a problem for people who don't consume meat, because human protein needs are not high. People who depend on meat for their protein tend to eat 4 to 8 percent more protein than the recommended 10 percent. This overconsumption of protein may actually contribute to health conditions like kidney disease, colon and liver cancer, and osteoporosis.
Sources
The best sources of non-meat protein are beans and legumes; nuts; seeds like sunflower and pumpkin seeds; soy products like tofu, tempeh and veggie burgers; and for non-vegans, eggs and dairy products. Good sources of plant based protein include grains like barley, buckwheat, oatmeal, quinoa and rye, and fruits and vegetables such as beets, broccoli, kale, mustard greens, yams, bananas, pineapple, cantaloupes and grapes.
Amounts
The average individual, who weighs approximately 150 pounds, should consume 20 grams of protein at each meal, reports Rodale.com. Dairy products, such as low-fat milk, yogurt and cheese, contain approximately eight grams of protein per serving. Vegetarians who still consume dairy should eat at least three servings of a low- or non-fat dairy product each day. Ten grams of protein can be found in one half cup of cooked beans; an egg has six grams of protein, as does one ounce of seeds or nuts. Most vegetables and whole grains contain at least one gram of protein per serving.
Advantages
A vegetarian or vegan diet high in fruits, vegetables and whole grains helps decrease your risk of developing a number of health conditions, including obesity, high blood pressure, heart disease, diabetes, atherosclerosis and certain types of cancer. Diets lacking animal protein are generally healthier because they are lower in fat and cholesterol. In addition, Rodale.com reports that choosing to eat non-meat sources of protein is environmentally friendly: The meat industry, from raising the animals to processing to shipping, produces more greenhouse gas than all the vehicles driven in the U.S., according to a 2006 United Nations Report. Non-meat protein foods, like beans, also tend to be significantly less expensive than their meat counterparts on a cost per pound basis.
Considerations
The key to consuming most or even all of your protein from plant-based sources is to incorporate variety into every facet of your diet. Eat different types of grains throughout the day, and consume a number of different beans, fruits, vegetable and, if you aren't a vegan, dairy products and seafood over the course of several days. You need this variety in a diet that focuses on non-meat protein sources, because all plant-based foods contain protein that is not complete. All are missing at least one essential amino acid that is needed to make a complete, metabolically usable protein. Different grains, beans, vegetables and fruits can complement these amino acid deficiencies when eaten together--such as combining rice and beans or whole wheat bread and a nut butter--and create complete proteins.
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