Following a vegetarian diet does not necessarily mean skipping out on protein. Even a person who is vegan and eats no animal products at all can get adequate protein simply by focusing on certain types of foods. Keeping a running tally of your daily protein and monitoring what you eat can ensure you get your daily recommended intake.
Protein Sources
Not all proteins are alike. Plant proteins and animal proteins are digested in a slightly different way, but plant proteins are inferior. The U.S. Department of Agriculture reports that plant sources are an adequate and appropriate source of protein for many vegetarians. The Vegetarian Resource Group reports that the recommended daily allowance of protein is about 0.36 g per pound of body weight. That means the average 160-lb. male would need roughly 58 g of protein per day. Even for a vegetarian, this is not difficult to achieve.
The Vegetarian Diet
Lacto-ovo vegetarians include eggs and dairy, both rich sources of protein, as part of their diet. You don't have to choose high-fat dairy products -- many low-fat dairy choices, such as string cheese and Greek yogurt, are both high in protein and healthy for the waistline. The USDA recommends vegetarians substitute meat with meatlike products that can help boost protein content. Some examples include adding soy crumbles to vegetarian chili or using a chicken substitute as a main feature of your dinner.
Vegans
Vegans do not include any animal products in their lifestyle, meaning dairy and eggs are completely off the menu. While this restriction may seem like a protein impediment, plenty of other protein-rich foods are acceptable for a vegan's diet. Beans and legumes are a prime example -- according to The Vegetarian Resource Group, a single cup of lentils contains 18 g of protein. Nuts and dairy substitutes are also rich sources of proteins. Two tablespoons of peanut butter contain 8 g of protein, and a cup of soy milk contains 7, per The Vegetarian Resource Group's calculations.
Advice for Vegetarians
You don't have to search too far to find high-protein foods, even if you are a vegetarian. According to MayoClinic.com, simply eating a variety of plant-based foods throughout the day can help you meet your daily minimum requirement. Focus on fresh, high-protein plant foods such as beans, legumes and fortified whole grains. If you are concerned about the amount of protein in your diet, keep a running tally of the foods you eat so you can identify any gaps. If in doubt, talk to your doctor or a nutritionist for guidance.
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