Whether for cultural, ethical or health reasons, vegetarian diets can be some of the most healthful diets around. The American Heart Association notes studies that suggest that people on vegetarian diets have a lower risk of obesity, heart disease and certain cancers. Obtaining adequate protein can sometimes be difficult for vegetarians, as animal products are a major contributor to protein intake in an otherwise non-vegetarian diet. Eating a variety of different types of proteins throughout the day can help you obtain all of the essential and non-essential amino acids needed for a well-balanced diet. A registered dietitian can help you determine how much protein you need and from what sources to create a protein-rich vegetarian diet.
Soy Products
Tofu, soy milk, edamame and tempeh are healthy sources of protein. For example, 1 cup of tofu or edamame provide about 20 g of protein. Many manufacturers also offer veggie burgers made with soy or other modified protein source. Soy products can be eaten by themselves or added to a number of dishes. Add soy beans to salads, pureed tofu to dessert mousses or soy milk to a creamy soup.
Legumes, Nuts and Seeds
Legumes, such as beans and lentils, are an excellent source of protein and fiber. Added to soups or salads or eaten alone, a half cup of beans supplies about 8 g of protein and can make a meal heartier. Also, foods made from beans such as hummus, can be used as a high-protein snack during the day. Peanuts, tree nuts and nut butters are another way to increase the protein content of your diet. One ounce of almonds or peanut butter can contribute about 7 g of protein. One oz. of seeds, such as sunflower and pumpkin seeds, can be sprinkled on foods to boost the total protein content by about 5 g.
Fruits, Vegetables and Grains
Although not a common source of high protein, some fruits and vegetables can add to your total daily accumulation. For example, sweet potatoes have about 4 g of protein in a half cup and broccoli and asparagus have about 3 g. Fruits tend to have the least amount of protein of the major food groups, but coconuts, avocados and cantaloupes are some of the highest fruits on the list with 1 to 2 g of protein per half cup serving. The USDA recommends eating about 5 to 9 daily servings of fruits and vegetables. Oats, brown rice, wheat bread and some cereals and grains fortified with added protein are other good sources of protein.
Optional Animal Products
For some vegetarians such as ovo-vegetarian and ovo-lacto-vegetarians, the consumption of eggs and dairy products is allowed. One cup of milk, one whole egg, 6 oz. of plain yogurt or 1 oz. of hard cheese all provide about 8 g of protein. For those who do not consume cow's milk, soy and almond milk also provide protein. Semi-vegetarians may also include fish in their diets, which is a source about 25 g of protein for each 3 oz. serving.
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