Although vegetarians do not consume meat, which contains all of the essential amino acids the body needs, they can get all the necessary protein through plant-source foods, such as soy, beans and nuts and seeds. In addition, for lacto-ovo vegetarians, dairy and eggs also contribute protein to the diet.
Soy
Soy products, such as tofu, tempeh and veggie burgers are good sources of protein for vegetarians. One veggie burger, for example, contributes approximately 10 g protein to the diet, which is approximately 20 percent of the protein a 150-lb. person needs for the day. Like meat, soy contains all of the essential amino acids, classifying it as a complete protein.
Beans
While beans also provide a considerable amount of protein in the vegetarian diet, they are not considered a complete protein, as they are lacking in some of the essential amino acids. To create a complete protein, complement beans with another source of incomplete protein, such as rice, which contains the amino acids lacking in beans. It is not, however, necessary to eat these foods together -- you can eat them at any time during the same day.
Nuts and Seeds
Nuts and seeds, such as peanuts, almonds, cashews and sunflower seeds, also contain a good deal of protein. For example, 2 tbsp. of sunflower seeds contributes nearly 11g protein to the diet. Nuts are an excellent choice in a vegetarian lean diet because they provide fiber and heart-healthy unsaturated fat. Both protein and fiber provide a feeling of fullness, helping you to control caloric intake.
Dairy and Eggs
As animal-source proteins, dairy and eggs are a source of complete protein in the vegetarian lean diet. One cup of milk, for example, contains approximately 8g protein. To keep the diet lean, look for low-fat or nonfat dairy products and limit your consumption of egg yolks, which contain cholesterol. Full-fat dairy products are high in saturated fat, which has been implicated in increased risk of heart disease.
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