Well-balanced vegetarian meals plans help to ensure that vegetarians glean enough protein from their diets. Also, high-protein vegetarian meals contain less unhealthy fats and cholesterol than proteins derived from meat contain. Consuming a variety of different proteins is a important part of a nutritious diet for both vegetarians and meat eaters alike.
Basics
When creating high-protein vegetarian meals, it is important to remember that vegetarians do not only need protein in their diets and that too much protein may be unhealthy. According to The Vegetarian Society, diets that contain too much protein have been associated with osteoporosis and have been known to further aggravate the kidney function in people with poor functioning kidneys or kidneys that are in failure.
Significant sources of protein for vegetarians include beans, nuts, seeds, whole grain products, soy products, tofu and some dairy products. High-protein vegetarian meals include these types of foods.
Variety
High-protein vegetarian meal plan must consider the essential amino acids that each protein is adding to the meal. To keep the body healthy and functioning properly people must ensure that they consume the eight essential amino acids that are not made by the body. These amino acids are broken down into complete proteins and incomplete proteins. Plant proteins are considered incomplete proteins because they each missing one or more of the essential amino acids. The key to-high protein vegetarian meal plans is to use a variety of different proteins in various meals to ensure that the vegetarian consumes all the essential amino acids. Vegetarians should consume a combination of high-protein foods such as nuts, tofu, soy products, peanut butter, beans and vegetarian cheese.
Considerations
High-protein vegetarian meals can include dairy products as a significant source of protein. Cow's milk, cheese and yogurt can be added to breakfast, lunch and dinner meals. When using cheese in vegetarian meals, ensure that the cheese used is actually vegetarian. Many cheeses are not suitable for vegetarians because they are actually made with rennet, a product derived from the stomach lining of cows. Companies are not required to label whether their cheeses are vegetarian, but some companies do so voluntarily.
Amount
It is recommended that 10 to 35 percent of your daily calories come from protein, notes the Centers for Disease Control and Prevention, or CDC. Women between the ages of 19 and 70 need about 46 grams of protein a day and men between the ages of 19 and 70 need about 56 grams of protein daily, reports the CDC. Children require less protein and the specific amount can be determined by their doctors.
Tips
When including high-protein foods in vegetarian meal plans there are some things that can be done to ensure protein is a significant amount of the meal. Replace animal meats in traditional meals and recipes with fake meats, which are usually derived from soy or wheat proteins. You can find fake burgers, ground beef, beef tips, chicken breast, chicken fingers, bacon, pepperoni, sausage, hot dogs, turkey slices, chicken strips and turkey breast at your grocery. Use beans regularly as a significant part of meals. Add nuts such as slivered almonds to stir fries and salads. Mix tofu into desserts, shakes and smoothies to make them protein rich.
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