Vegetarian diets have been shown to meet the nutritional needs of children, teenagers and adults, including pregnant or breast-feeding women. Although there are variations, many vegetarian diets exclude meat and dairy products. Familiarizing yourself with alternative protein sources as part of a vegetarian diet can help you maintain good nutrition and meet the recommended dietary guidelines.
Tofu
Known as soybean curd, tofu is a soft, cheese-like food made from curdling hot soy milk. It is rich in high-quality protein, providing approximately 9 g protein per 4 oz. serving. It is also a good source of B-vitamins and iron. There are three kinds of tofu -- firm, soft and silken. They are used in different dishes, depending on the desired texture.
Nuts
Nuts are a great source of protein to add to any vegetarian diet. The amount of protein in nuts varies depending on the type of nut it is. Nuts that typically contain higher amounts of protein per serving include pistachios, pin nuts, peanuts and almonds. They may also help with cholesterol levels and heart health. Nuts are generally high in calories, so be cautious of portions.
Beans and Peas
Beans and peas are an excellent source of plant protein for vegetarians. Kidney beans, pinto beans, lima beans, black-eyed peas and lentils are the mature forms of legumes. They are also good sources of dietary fiber and folate, and they provide nutrients such as zinc and iron. Beans and peas are also considered a subgroup of vegetables.
Quinoa
Known as the "mother grain," quinoa provides more protein than any other grain. Certain types of quinoa are more than 20 percent protein. It is a light, whole grain that is easy to digest. Quinoa is also a good source of fiber, minerals and vitamins. It can be used to replace almost any grain and is commonly served in both hot and cold dishes.
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