Contrary to common belief, vegetarians need not include meat in their diet to get enough protein. Vegetarians and vegans alike can meet recommended daily requirements for protein by following a few simple guidelines, paying a little extra attention to the diet and doing some advanced meal planning.
Daily Protein Requirements
Protein, an important part of your diet, contributes to the health of your bones, muscles and skin. The average person's daily protein requirements vary based on age, sex and general activity level. MayoClinic.com recommends that the average vegetarian aim for around five protein servings per day. This protein can come from a variety of sources, including grains, nuts, dairy products, beans and meat substitutes.
Everyday Foods
The average person may get more protein than he realizes, as many plant products contain this vital nutrient. Meat, poultry and fish are major sources of protein, but whole grains, vegetables, dairy products, beans and nuts also contain significant amounts. According to the U.S. Department of Agriculture, most vegetarians can get their daily recommended requirement of protein simply by eating foods from a variety of different food groups. Even small amounts of protein add up. If you are aiming for a high-protein diet, you may need to focus on particular vegetarian foods that can boost your daily intake.
Substitutes for Meat
The U.S. Department of Agriculture recommends that vegetarians choose a protein to be an alternative to meat in meals and build the remainder of the meal around it. A bean burger patty can take the place of a hamburger, and soy crumbles replace meat in dishes such as chili or spaghetti sauce. Many meat substitutes are designed to look and taste like the real thing; try using faux chicken strips in a chicken recipe or soy sausage links at breakfast. Substitutes are often high in protein and have the advantage of being lower in fat and cholesterol. The rest of your meal can consist of healthy side dishes, such as a baked potato or fresh steamed vegetables.
High-Protein Choices
Vegetarians can increase their protein intake with beans, legumes and nuts. These can be eaten on their own, but the U.S. Department of Agriculture recommends adding them to meals to increase protein and fiber content. Use hummus as a spread or vegetable dip, add almond slivers to vegetables or salads, and grind nuts into pasta sauces for an extra protein boost. Include other high-protein foods, such as Greek yogurt, eggs and nut butters, to increase your daily intake without increasing your waistline. Vegetarians who exclude dairy products from their diets can find healthy protein-rich substitutes in soymilk, almond milk and soy versions of other dairy favorites, such as yogurt and cheese.
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