Most plant foods contain some protein and vegetarians can meet requirements without difficulty. Proteins are made up of 20 different amino acids, eight of these are essential and are present in the diet. While animal protein may contain all the essential amino acids in adequate portions, plant proteins may lack these protein components. However, consuming a varied diet can help a vegetarian meet the required protein intake by combining different amino acids from different sources.
Legumes
Legumes, also known as beans, are a healthy plant source of protein. Examples of legumes include chickpeas, split peas, lentils, kidney beans, pinto beans and black beans. According to The Vegetarian Society, 7 oz. of chickpeas contain 16.0 g of protein, while 4.5 oz of lentils contain 9.1 g of protein. Legumes lack all eight essential amino acids. However, by combining them with other plant sources of protein, a complete protein can be formed. Complementing chickpeas with brown rice, or adding lentils to tomato sauce and vegetables can help combine amino acids and form a complete protein.
Whole Grains
Whole grains are a good source of protein for vegetarians. According to The Vegetarian Society, two slices of whole grain bread contains 7.0 g of protein, while 7 oz. of brown rice provides 4.4 g of protein. Grains tend to lack the essential amino acid lysine. However, by combining them with other vegetarian sources of protein, a complete protein can be formed. For example, serving beans on toast makes a meal that provides all 8 essential amino acids. Other examples include serving brown rice with chickpeas or adding nuts and seeds to a bowl of whole grain oatmeal.
Soy Products
Soy products are good protein alternatives for vegetarians. The Vegetarian Society states that a 5 oz. serving of tofu offers 10.3 g of protein. A 1/2 pint of soy milk can supply 8.2 g of protein. Since soy products lack all eight essential amino acids, they must be consumed with complementary protein sources. Adding tofu to a stir-fry of whole grain rice is a healthy meal adequate in complete protein. Similarly, drinking soy milk with a bowl of whole grain cereal can provide adequate protein for the vegetarian.
Nuts And Seeds
Combining nuts and seeds with other vegetarian protein sources can create a well-balanced meal. The Vegetarian Society states that 1 oz. of peanuts can offer 7.3 g of protein. Other sources include pumpkin seeds, almonds and sesame seeds. Combining nuts and seeds with other protein sources creates a balanced meal or snack. Examples include peanut butter spread on whole grain bread, adding walnuts to a bowl of muslei, or tossing almonds on a salad rich in vegetables and tofu.
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