Although the vegetarian diet is often considered a healthy one, there are some problems associated with eliminating meat. Particularly, there is a concern that vegetarians will not get enough of certain nutrients. One of these nutrients is protein. Since meat is a major source of protein, vegetarians have to find other ways of consuming this nutrient. According to the Vegetarian Food Guide Pyramid, vegetarians should have five servings of protein daily. There are many foods beside meat that can help a vegetarian fill this protein quota.
Protein-rich Food Sources
Step 1
Eat eggs and dairy, if you are not a vegan who eats no animal products. MayoClinic.com says that small portions of these in your diet will give you enough protein. These are complete proteins, just like meat, that provide all of the essential amino acids the body requires.
Step 2
Consume nuts and seeds. Pumpkin seeds, peanuts and mustard seeds are rich sources of protein, according to the World's Healthiest Foods.
Step 3
Add beans and legumes to your diet. Lentils, garbanzo beans, split peas and black, pinto and kidney beans are all foods that are high in protein.
Step 4
Try soy-based meat substitute products. Soybeans, tempeh and tofu can add protein to your diet. These options can generally be substituted for meat in many recipes.
Step 5
Eat whole grains and vegetables. The World's Healthiest Foods elaborates that cauliflower, collard greens and spinach are strong sources of protein. Spelt grains, rye and oats are sources of protein from grains. Seitan is a meat substitute made from wheat gluten that can be found in most supermarkets.
Tips and Warnings
- The World's Healthiest Foods explains that non-animal sources do not provide complete proteins. Eating a variety of plant-based protein sources, such as pairing beans with rice, offers complete amino acids the body needs.
- If you are a vegetarian, there are concerns that you may be deficient in other nutrients besides protein. The most serious is a lack of vitamin B-12, which is more of a concern to vegans than other types of vegetarians. Consult your physician to learn more about the nutrients you need and how to include them in your diet.
Things You'll Need
- Beans
- Nuts
- Seeds
- Soy
- Whole grains
- Vegetables
Member Comments