Protein sources for vegetarians vary from soy and dairy products to legumes, whole grains and vegetables. The amount of protein you need daily depends on several factors, including your age, gender and activity level. For example, the protein requirement for a 126-lb. female on a vegan diet is 46 to 58 g daily, while a 154- lb. male needs 56 to 70 g of protein daily, according to the Vegetarian Resource Group.
Legumes
Foods from the legume family include peas, lentils, beans, soybeans and peanuts. Legumes are good sources of protein and most are naturally low in calories. One quarter-cup of cooked soybeans constitutes a 1-oz. serving and provides just under 6 g of protein and less than 70 calories, according to the USDA. Other low-calorie, high-protein legumes include lentils, black beans, kidney beans, chickpeas, pinto beans and black-eyed peas, according to the Vegetarian Resource Group. One quarter-cup serving of lentils provides around 5 g of protein in less than 60 calories, according to the USDA. Chickpeas provide 3 g of protein and contain 70 calories, per the USDA.
Whole Grains
Whole grains such as quinoa, bulgar, whole-wheat bread, oatmeal and brown rice add protein to the vegetarian diet. One slice of bread or 1/2 cup of cooked rice or cereal constitutes a serving of whole grains. A serving of quinoa provides 2 g of protein and 56 calories. One slice of whole-wheat bread provides almost 4 g of protein in under 70 calories. Eating 1 cup of oatmeal, one bagel, two slices of whole-wheat bread and 1 cup of cooked brown rice in one day amounts to 25 g of protein and 669 calories. Adding 1 cup each of black beans and lentils from the legume group increases protein intake by 33 g and calories by 450, for a total of 58 protein g and 1,119 calories. A balanced vegetarian diet includes whole grains, fruits, vegetables, calcium-rich foods and proteins.
Meat Substitutes
Unless you have an intolerance to gluten, you can use seitan as a meat substitute in a variety of dishes. A 3-oz. serving of seitan provides 31 g of protein, according to the Vegetarian Resource Group. One serving contains around 120 calories.
Tofu provides 11 g of protein per 4-oz. serving and contains less than 90 calories. Tofu is available in silken, soft, firm and extra firm varieties and can be used as a meat substitute in roasting, grilling, stir-frying and pureeing, according to the American Dietetic Association.
Tempeh, a meat replacement made from fermented soybeans, provides 18 g of protein and 196 calories per 100 grams. Tempeh works well as a meat substitute in grilling, salad, sandwiches and stir-fry dishes.
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