The U.S. Department of Agriculture, or USDA, recommends an average intake of 0.36g of dietary protein per lb. of your body weight. According to The Vegetarian Resource Group, because almost all plants contain protein, a person who consumes a vegetarian or vegan diet can easily meet the USDA's recommended daily allowance, or RDA, of dietary protein by eating a variety of plants. The Harvard School of Public Health suggests that you pay attention to the protein package, meaning you should consider whether a source of protein is otherwise healthy. Vegetables provide your RDA of protein, packaged in vitamin-rich, fiber-filled, low-calorie, low-fat packages that are delicious and satisfying.
Incomplete Vegetable Proteins
Except soy, all vegetable proteins lack one or more essential amino acids and are called incomplete proteins. Your body pieces together the amino acids to form complete proteins, and so whether you consume all of your amino acids from one source or many types of foods doesn't affect your body's ability to build and use the proteins supplied by vegetable sources.
Soy
Soy belongs to the pea family and is the only plant-based complete protein, meaning it contains all essential amino acids your body requires to build a protein. Soy products include miso, tempeh, tofu, soymilk and many products that contain soy as an ingredient. Soy provides a hearty entrée, as well as some delicious high protein desserts, such as puddings, imitation ice cream and cookies. The Harvard School of Public Health recommends eating two to four servings a week, and diversifying soy with other sources of protein.
Legumes
Legumes include beans, peas and lentils. Add legumes to rice or salads for a filling, low-fat, high-protein meal. Some people may experience intestinal gas after eating beans and other legumes. MayoClinic.com offers some tips for reducing this tendency. Change the water regularly while soaking beans and don't use the same water to cook the beans, because water absorbs some of the gas-producing sugars. Simmer beans slowly to make them tender and easier to digest. Introduce legumes into your diet slowly so that your body gets used to the intake of increased dietary fibers.
Nuts and Seeds
Nuts are seeds with a hard shell and usually grow on trees. Some flavorful types of nuts include almonds, Brazil nuts, cashews, coconuts, hazels, macadamia, peanuts, pecans, pine, pistachio and walnuts. Some of the most popular seeds include poppy, pumpkin, sesame and sunflower. Enjoy nuts and seeds between meals as a healthy high-energy snack, or add crunch and variety to your salads.
Whole Grains and Wheat
Unrefined grains and wheat can provide wholesome sources of proteins. Seitan, brown rice and whole grain breads provide hearty sources of plant-based proteins. Processing grains strips them of their protein, fiber, vitamins and minerals and so they lack the health benefits of whole, unprocessed plants.
Protein Mix-and-Match
Although it is not necessary to eat incomplete sources of proteins together to build a complete protein, many traditional meals naturally build complete proteins. Examples of common complementary protein meals include peanut butter sandwich on whole wheat bread, rice and beans, vegetables and rice, salad with chickpeas and corn, whole wheat bread with sesame seeds, and hummus.
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