A well-planned vegetarian diet can offer all the nutrients you need in the proper amounts for optimal health and energy. Some of the primary sources of protein in the American diet come from meat, poultry and fish, making it seem like a vegetarian diet that excludes these foods might be deficient in protein. Whether you are a vegetarian or a vegan, you can still follow a diet with moderate to high amounts of protein.
Significance
You may choose to eat a higher protein diet as a weight-management technique or as a way to support exercise-induced muscle mass. The Institute of Medicine recommends the average person consume a minimum of 0.36 g of protein per pound of body weight. High-protein diets usually recommend about 1 g of protein per pound of body weight.
Considerations
Vegetable proteins digest differently, and many possess less optimal amino acid combinations, so vegetarians may need an even greater amount of protein daily. Reed Mangels, Ph.D., R.D. recommends vegetarians consume a minimum of 0.45 g of protein per pound of body weight each day. While a meat eater's high-protein diet may include 20 to 25 percent of daily calories from protein, a high-protein diet for a vegetarian might include up to 30 or 35 percent of calories from protein.
Sources
Vegetarian sources of protein include soy products, beans, legumes, nuts and seeds. Ovo-lacto vegetarians may also eat milk, yogurt, cheese and eggs for protein. Soy protein is found in protein powder, tofu, tempeh, miso, edamame, seitan, soy milk and soy nuts. Many vegetarian "meats" such as veggie patties, "chicken" nuggets and veggie hot dogs are soy-based.
Sample Meals
A sample vegetarian meal plan that contains about 30 percent of calories from protein begins with a breakfast of two eggs scrambled with two egg whites, 1 cup of low-fat cottage cheese, 1 cup of blueberries and 1 ounce toasted almonds. At lunch, have a salad with romaine lettuce, sliced tomatoes, 1/4 cup feta cheese, 1/2 cup garbanzo beans and a whole wheat pita. For dinner, a cup of cooked quinoa mixed with 1 cup black beans, 2 tablespoons salsa and 1 cup zucchini offers nutrients and protein. Or try 3 1/2 ounces firm tofu stir-fried with 1 cup broccoli and 1/2 cup of brown rice. For a snack, have a smoothie made with 1 cup strawberries, 1 cup soy milk and a serving of soy protein powder.
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