The Recommended Daily Allowance suggests that meat-eating adults should consume approximately 0.36 g of protein per pound that you weigh. When you factor in how plant proteins are digested, it equates to approximately 0.45 lbs. of protein per pound for vegetarians. There are plenty of highly processed, nonorganic meat substitutes that include less-than-healthy ingredients. The healthiest forms of protein are unprocessed or minimally processed.
Soy
Soy has been known as a protein staple in the vegetarian diet for years. It is a bean or legume and was popularized by Asian cuisines. You can find it in different forms such as tofu, which is processed and less nutritious. You may have seen it in its simplest form, which is steamed soybeans called edamame. The version of soy with the highest amount of protein is tempeh, which is fermented soybeans; it provides you with 41 g of protein per cup. Although soy is protein rich, it is not a "complete protein," according to NASA. A complete protein offers a balanced form of protein, including all essential amino-acids similar to meats. Vegetarians often combine soy with whole grains such as wheat to create a meal with complete protein. As stated by the USDA, certified organic soy ensures that it is not genetically modified or grown with fertilizers or pesticides, which is especially important because of its mass production and increased level of genetic modification.
Seitan
Seitan is processed from wheat gluten. It offers 31 g of protein per 3 oz. Seitan has a similar texture to meat. You can buy it already seasoned and marinated or marinate it yourself as you would meat. This is not recommended for people who suffer from celiac disease, a gluten-intolerant digestive disorder. This is an incomplete protein and should be eaten with legumes.
Lentils
Lentils are unprocessed, high protein legumes, which are popular in vegetarian Indian dishes. Lentils provide you with 18 g of protein per cooked cup. You can cook and season them to create soups and curries. This is an incomplete protein and should be combined with a grain.
Black Beans
Black beans offer 15 g of protein per cooked cup. It is the legume with the third highest amount of protein as recorded by the Vegetarian Resource Group. It is unprocessed and naturally low fat. Black beans are commonly served with rice in Latin American countries. When served with brown rice or other whole grain, it is considered a complete protein.
Quinoa
One of the highest amounts of independently complete protein is a grain called quinoa, according to the USDA Nutrient Database. One cup gives you 9 g of complete protein. It contains all the necessary amino-acids needed to replace meat.
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