Protein is an essential nutrient, which means your body requires it to function. Ten to 35 percent of your daily calories should come from protein, according to the Centers for Disease Control and Prevention, with a recommended daily allowance of 46 g for women over 19 and 56 g for men. While meat is a good source of protein, those who don't eat meat for health or moral reasons can easily fill up on vegetarian sources.
Sources
Meatless sources of protein include nuts, grains and legumes. Tofu is popularly used as a vegetarian protein choice, and it has multiple uses. Soft tofu can be used in shakes, salad dressings or creamy sauces for pasta, while firm varieties can be baked, fried or sautéed and used like chicken. Other protein-packed soy products include edamame, soy milk and soy yogurt. Other legumes, such as beans, lentils and split peas, also provide vegetarian proteins, as does grains such as barley, brown rice, oatmeal, wheat germ and quinoa. As for vegetables, spinach has 13 g of protein per serving, green peas have 8, corn has 5, and broccoli has 3.
Complete Versus Incomplete Proteins
Two types of protein exist: complete and incomplete. Complete proteins contain all 20 of the amino acids required to make all types of proteins. These are also called "high-quality proteins." Meatless complete proteins include milk, eggs and cheese. Incomplete proteins lack all of the essential amino acids. This type of protein includes rice, beans and vegetables sources. Incomplete proteins can be paired together, such as rice and beans, to form complementary proteins that contain all the amino acids required by your body.
Combining Proteins
It was once thought that incomplete proteins had to be eaten at the same meal for your body to use them as a complete protein source. This idea was popularized by author Frances Moore Lappe in the 1970s with her book "Diet for a Small Plant." However, it has since been found that your body can combine incomplete proteins as long as they are eaten in the same day. Those who get all their protein from meatless sources are therefore encouraged to eat a varied diet, including grains, vegetables and legumes every day.
Soy Precautions
Soy is a common food allergen, so those who suffer from or think they might have an allergy should avoid all soy-based protein products, including supplements that contain soy isoflavones. Additionally, soy is higher in phosphorus and potassium than other proteins. People suffering from kidney disease should speak with a renal dietitian before including soy as a meatless protein option.
References
- Centers for Disease Control and Prevention: Nutrition for Everyone
- Harvard School of Public Health: Straight Talk About Soy
- University of Maryland Medical Center: Soy
- Happy Cow: Vegetarian Protein Guide
- International Vegetarian Union: Frequently Asked Questions - Nutrition 1 -- Protein
- FitDay: 7 High Protein Vegetables to Include in Your Diet
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