The human body needs protein to build muscle, maintain strength and develop the heart and lungs. However, a diet rich in meat, dairy and eggs provides far more protein than the average person needs. According to the Vegetarian Resource Group, the average adult only needs two to three grams of protein per 100 calories; the American Diabetes Association recommends a diet that is only one-tenth protein, particularly for people with diabetes or kidney problems. Reduce your protein intake to healthy levels by replacing dense animal proteins with nutritious vegetables, beans, nuts and soy products.
Step 1
Replace eggs at breakfast with tofu or tempeh. These foods are available in soft forms that you can scramble like eggs. To cut protein at restaurants that don't offer vegan options, order vegetable omelets instead of meat omelets.
Step 2
Substitute soy patties for hamburger patties. Experiment with different imitation meats until you find products you like. Replace genuine meat with soy or tempeh meat during at least one meal per day.
Step 3
Use soy, rice or almond milk on your cereal and in your cooking. Throw out cow's milk. Choose vegan substitutes for dairy products whenever possible. They all include small amounts of healthy protein to fuel your body without giving you too much.
Step 4
Shift the proportions on your plate. Instead of filling it mostly with meat and starches, fill at least half your plate with vegetables. Cruciferous vegetables, such as cabbage, broccoli and kale, are particularly high in vegetable protein; they are likely to reduce your body's cravings for heavier proteins.
Step 5
Use beans as a base for meals. Beans are free of fat, sodium and cholesterol; they're high in fiber and vegetable protein. Use them in salads instead of adding meat or cheese.
Step 6
Incorporate whole grains into meals. Brown rice, whole wheat and quinoa are all good sources of protein and fiber. Always choose whole grains, rather than heavily processed options, such as white bread and white rice.
Step 7
Omit a major protein source from some meals completely. Replace it with foods high in healthy fats, such as raw almonds and avocado. Your body needs the fats for strong heart function and firm skin; they make your meals filling and satisfying without protein.
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