Protein builds tissues, repairs damaged cells and helps the body grow and develop muscle. Some meat-eaters wonder how vegetarians could possibly get enough protein in their diets. However, most vegetarians get plenty of protein from a wide variety of foods, including dairy products, grains and vegetables.
Nuts and Seeds
Nuts, seeds and nut butters are naturally high in protein. These whole, natural foods are unprocessed or minimally processed and work efficiently in delivering protein to the body. Good options include peanuts, almonds, cashews and their corresponding butters, walnuts, hazelnuts, Brazil nuts, pumpkin seeds, sesame seeds and sunflower seeds. Quinoa seeds, from the grainlike quinoa plant, are also a rich source of protein with many essential amino acids and can be prepared in place of rice or couscous.
Dairy Products and Eggs
Choose low-fat dairy products to get enough protein without an excess of fat or calories. The Vegetarian Society recommends that those who follow plant-based diets eat milk, cheese, and yogurt for the protein, and the Mayo Clinic also recommends these products because they are high in calcium. Eggs are a natural, whole source of protein and fat in a convenient package.
Beans and Legumes
Find other high-quality sources of vegetarian protein in beans, lentils, legumes and pulses (which are crops harvested for dry grain, beans or peas). The Vegetarian Society states that most of these products, especially chickpeas, lentils and baked beans, contain more than 10 grams of protein per serving. Beans or lentils can be served instead of rice or pasta or eaten as an accompaniment to a grain-based meal to boost overall protein content.
Whole Grains
Add whole grains, such as brown rice, bulgur wheat, whole-wheat bread, and whole-wheat pasta to your diet for their protein and fiber. These staple foods stand in well for rice and refined pastas and breads, which serve as the bases of many meals but don't contain nearly as much protein or other nutrients.
Meat Substitutes
Eat tofu, tempeh, textured vegetable protein or other mock-meat products to boost the protein content of a plant-based diet. The Mayo Clinic notes that soy, which forms the base of most meat substitutes, contains a balance of essential amino acids. In addition to being high in protein, meat substitutes are often lower in fat and calories than real meat, making them wise dietary choices in general and not just for vegetarians.
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