Getting enough protein is a typical concern among people who are considering a vegetarian lifestyle. The standard American diet relies heavily on meat products for protein, so Americans commonly believe that a diet that excludes meat is protein deficient. However, the vegetarian diet offers a wealth of foods that supply protein for energy and physical health. The recommended daily allowance of protein is about 0.8 g per kg of body weight, according to the Vegetarian Resource Group.
Oatmeal
Oatmeal is a healthier alternative to sugar-coated breakfast cereals and fat-laden breakfast items such as bacon, sausage and eggs. This vegetarian food is a rich source of protein -- 1 cup of cooked oatmeal contains about 6 g. Oatmeal also provides other nutrients, such as dietary fiber, vitamin K, choline, manganese, zinc and magnesium. Sweeten oatmeal with agave nectar instead of refined sugar, which can cause rapid blood glucose fluctuations that lead to fatigue.
Tofu
Tofu is an easily recognized vegetarian meat replacement commonly found in Western groceries and health food stores. It is typically used in Asian-style soups and stir fry dishes, although you can also use this ingredient in smoothies, casseroles and sloppy joe mixes. Tofu is an abundant source of protein in the vegetarian diet -- a 5-oz. serving of tofu provides about 10.4 g of lean protein. Tofu also provides calcium, iron, potassium and magnesium.
Seitan
Like tofu, seitan is a meat replacement, although it is less common in the United States than tofu. It readily accepts flavors from marinades, spices and herbs and has a texture similar to chicken. Seitan is one of the highest vegetarian sources of protein -- a 3-oz. serving contains about 31 g. It is also a source of selenium, iron and phosphorus. However, because it is made from wheat gluten instead of whole-grain wheat, it does not provide fiber in your diet.
Tempeh
Tempeh is a vegetarian food made from fermented, pressed soybeans. It has a nutty taste and chewy texture and is used in vegetarian soups, sandwiches and stir fry dishes. Tempeh is available in Western health food stores and some large supermarkets. A 1/2-cup serving of cooked tempeh provides about 20 g of lean protein, as well as other nutrients such as phosphorus, potassium, niacin and calcium.
Lentils
Lentils are staple ingredients of Indian cuisine, which is characterized by a wealth of vegetarian choices. These legumes are used in soups, curries and dals are served with naan or poori, which are traditional Indian breads. A cup of cooked lentils contains about 18 g of protein. Lentils also provide zinc, vitamin B-5 and selenium in the vegetarian diet.
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