Proteins are one of the macronutrients required for a healthy body. Because meat is a major source of protein, vegetarians need to pay special attention to meal planning to consume enough. With proper planning, vegetarians can eat a variety of delicious foods that fulfill daily protein needs.
Protein
Protein is found throughout the body's cells and is necessary for normal functioning. Proteins are made up of strings of amino acids. Your body can't make some types of amino acids, called essential amino acids, so you must consume them through diet. Some foods, such as meat and dairy products, are called complete proteins -- they provide you with all of these essential amino acids. Incomplete proteins are those that contain only some of the essential amino acids. Beans, nuts, seeds and grains are incomplete proteins, but they can be combined to make a complete protein meal.
Lacto-ovo Vegetarians
Lacto-ovo vegetarians who eat dairy products and eggs will find obtaining complete protein sources easier than vegans. Dairy products such as cheese, milk and eggs are complete proteins. One cup of milk contains 8 g of protein, and 1 cup of cottage cheese with fruit contains 24.16 g of protein.
Vegans
Vegans who don't consume any animal products need to consume a variety of protein sources for a complete diet. Beans, peas, nuts, nut butters, seeds and grains such as rice and lentils are all vegetarian sources of protein. Making a meal of rice and beans or corn and beans will provide you with a complete protein meal. Soybeans are a good choice for vegans, too, because they are the only plant product that provides complete protein on its own. Soy products include tofu, tempeh, miso, edamame beans and veggie burgers.
Tips
The average American adult needs about 50 to 65 g of protein a day, according to the National Institutes of Health. As a vegetarian, you should eat a variety of vegetarian protein sources to ensure you're obtaining all necessary essential amino acids and meeting your daily protein requirements. Meals built around low-fat protein sources, such as beans and lentils, are better than overloading a meal with high-fat cheese. Processed foods should not be the centerpiece of a vegetarian diet because they don't contain much protein and are high in unhealthy trans fat.
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