It's a common misconception that vegetarians can't get enough protein from plant sources; however, plenty of vegetarian sources exist for protein and other essential nutrients. The Food and Nutrition Board recommends multiplying your body weight in pounds by 0.36 to find the grams of protein you should eat each day, while the CDC is less specific, recommending that 10 to 35 percent of your daily calories come from protein.
Legumes
Legumes are members of the family Leguminosae, which contain protein-rich seeds in protective pods. Legumes are important in farming because they fix nitrogen into the soil, providing fertilizer for other plants. Some different types of legume are beans, peas, lentils and peanuts. Because so many types of legume exist, with many different culinary applications, they can help provide a huge variety of flavors in a vegetarian diet as well as a good source of protein.
Soy Products
The soybean is a type of legume with a wide range of applications, both culinary and industrial. It deserves special mention because of its prevalence in vegetarian meat substitutes, such as frozen veggie burgers. Another application is tofu, first created in China over 2,000 years ago. Tofu is similar to cheese, made from curdled and pressed soy "milk" rather than animal milk, and is a common meat substitute in Western diets. Finally, textured vegetable protein, or TVP, is made from the dry soy flakes created as a byproduct of soybean oil. Reconstituted with water and seasonings, TVP is a useful substitute for ground meat.
Nuts and Seeds
Nuts are tree seeds protected by a hard shell. Nuts are high in protein, fiber and vitamins, but also high in fat -- hence their usefulness in creating flavorful oils. They make good vegetarian, protein-rich snacks and can be added to both sweet and savory foods, such as cakes or soups. Some common types of nuts include almonds, Brazil nuts, walnuts and hazelnuts. Other edible seeds, such as pumpkin and sunflower, are delicious when roasted and also make good vegetarian protein sources.
Dairy
Protein comes in two types: complete and incomplete. Complete proteins, found only in animal products, contain all the amino acids your body needs, while incomplete proteins, found in plant products, contain only some of the necessary amino acids. Vegetarians not opposed to consuming dairy can get complete proteins from dairy products, such as milk, yogurt and cheese. (Low-fat dairy products are commonly available, if fat intake is a concern.) Dairy products are also a good source of calcium.
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