For a protein to be "complete," it needs to contain a series of amino acids combinations. While this combination is common in animal protein, it doesn't happen as frequently in the vegetable world, according to the Vegetarian Society. To ensure optimal nutrition, vegetarians should consume a variety of proteins from different sources, which ensures that the items will complement each other and compensate for amino acid deficiencies in the diet.
Animal Products
Vegans eat no animal products whatsoever, but vegetarians usually consume dairy products and eggs, which are excellent sources of protein. Eating a variety of dairy products is best, as they contain different nutrients and values of calcium and vitamins. Make sure that you are consuming low-fat milk, yogurt and cheese. According to the Vegetarian Society, egg protein is optimal because of its amino acid composition and pattern. According to Dr. Ben Kim in his own medical site, organic eggs are better because they are higher in vitamins, choline and carotenoids.
Soy
Soy is the only complete protein in the vegetable world and it provides almost the same quality of amino-acid content than meat, according to vegetarian site Happy Cow. In some cases, a serving of soy contains more protein than a serving of dairy or eggs. For example, 5 oz. of tofu contain 10.3 g of protein, while a boiled egg contains 7.5 g. Soy is available in many types and forms, providing a variety of flavor options that will make it easy to avoid boredom. For example, good sources of soy protein include soy milk or soy cheese, roasted soybeans, tofu, tempeh and soy meats.
Nuts and Beans
Legumes such as kidney beans, split peas and lentils are all good sources of protein, according to Happy Cow. So are nuts, especially black walnuts, almonds and cashews. One source of protein that might not be as popular is seeds. Hemp seed in particular is a very good source of protein, providing almost 35 g per 100 g. Other seeds that contain protein include sunflower, sesame and flax.
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