Protein is a nutrient responsible for providing physical energy for daily tasks, as well as mental focus for memory and learning. It also provides fuel for the repair of muscle, bone and organ cells. Protein intake is a common concern among vegetarians, as well as among those who are considering a vegetarian diet. Because meats are staple protein sources for Americans and Europeans, the vegetarian diet is typically viewed as protein deficient. However, several types of dishes can easily supply lean protein necessary for energy and cellular repair.
Bean Dishes
Beans are commonly used as meat replacements in vegetarian cuisine because they are abundant sources of lean protein. A cup of lentils, for example, provides about 49.54 g protein. The same serving of black beans offers 41.9 g protein. Add beans to soups and stews instead of meat to boost the protein content of these dishes. Also, use beans in vegetarian burritos, tacos, casseroles and curries.
Egg Dishes
Although the vegetarian diet excludes meats, it typically includes eggs, which are rich sources of protein. A large whole egg contains about 6.28 g protein. Eggs are staples of breakfast foods in the United States and Europe; they can be fried, poached, boiled or scrambled. They appear in dishes, such as quiches, omelets and frittatas, and are common ingredients in muffins, breads, noodles, pancakes and waffles. To reduce the saturated fat content of your dishes, use only the whites of eggs. Egg whites offer less protein than whole eggs, but they are still abundant sources of this nutrient. The white of one large egg contains about 3.6 g protein.
Tofu Dishes
Tofu has been used in Chinese and Japanese cuisine for centuries, but it is a relatively new ingredient in the Western world. However, today, it is among the most well-known meat replacements in the United States. This ingredient, made from soybean milk, provides an abundance of protein in the vegetarian diet. A cup of extra-firm tofu contains about 39.76 g protein. Add cubed tofu to soups, stews, Asian stir fry dishes and omelets, or mash it and marinate with barbecue or sloppy joe sauce for protein-rich vegetarian sandwiches.
Dairy Dishes
The vegetarian diet typically permits cheese, an ingredient commonly made from cow's milk. Cheeses are rich sources of protein. A 1-oz. serving of part-skim mozzarella cheese, for example, contains about 7.36 g protein, while 1 oz. of shredded, low-fat colby or cheddar cheese provides about 6.9 g protein. Use low-fat cheese in dishes, such as vegetarian pizzas, frittatas, burritos and tacos, or sprinkle shredded cheese on meatless soups and stews.
Recommended Daily Intake
People who consume meat-based diets typically consume more protein than necessary for energy and physical function. The recommended daily intake of protein is 0.36 g per pound of body weight. This means that if you weigh 150 lbs. that you should consume about 54 g protein each day.
References
- "Very Vegetarian"; Jannequin Bennett; 2001
- "The Tofu Cookbook"; Leah Leneman; 1998
- "The Get Healthy, Go Vegan Cookbook"; Dr. Neal Barnard, et al.; 2010
- Vegetarian Resource Group: Protein in the Vegan Diet
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