What Is A Vegetarian Protein Food?

Vegetarians do not need to worry about a deficiency of protein in their diets without meat, as there are plenty of other delicious sources of protein available to them. Plants, dairy and eggs are all excellent sources of proteins for people who choose to eliminate meat from their diet. As a bonus, these types of proteins are often healthier for both you and the environment.

Proteins

Protein provides the basic structure for your body. Among other important tasks, your body needs proteins to repair bone and muscle tissue; create and regulate hormones and enzymes; and make cells that fight infections. Although protein is incredibly important, you do not need it in large quantities. The National Academy of Sciences Recommended Dietary Allowance (RDA) is 0.8g of protein per kilogram of your body weight each day. Most meat-eaters consume too much protein, because meat is so high in the nutrient, so vegetarians who eat a healthy diet should have no problem meeting this requirement.

Amino Acids

Small compounds called amino acids comprise proteins. There are 23 different types of amino acids, and your body can manufacture most of them by itself. However, there are a few types of amino acids that your body cannot produce, called essential amino acids, and you must get them from your diet. These essential amino acids are isoleucine, leucine, lysine, phenylalanine, methionine, threonine, tryptophan and valine. While each animal product contains all of the essential amino acids, each plant product may not contain all eight. Therefore, it is necessary for vegetarians to eat a variety of foods in order to satisfy their nutritional requirements.

Plant Proteins

Plant proteins are healthier than animal proteins, because they also contain carbohydrates and fiber, and are therefore easier to digest. They also have a high content of vitamins and minerals, and a much smaller amount of fat and cholesterol than meat. Vegetarians and vegans can obtain quality sources of proteins from grains, nuts and legumes. For example, 1 cup of cooked bulgur wheat contains 8g of protein, and 1 cup of cooked brown rice contains 5g of protein. Two ounces of almonds contain 6g, and 1/2 cup cooked soybeans contain 10g of protein.

Proteins Derived from Animals

Vegetarians who chose to consume dairy and eggs products, called ovo-lacto vegetarians, have even more choices of protein-rich foods available to them. Dairy products are high in protein--but unfortunately also high in saturated fats. Milk and cheese are examples of protein-rich dairy products. Per cup, milk has 9g of protein and cottage cheese has 30g. Eggs are also a versatile and protein rich food, with each egg containing 6g of protein.

Variety

As with any diet, it is important for vegetarians to eat a diverse combination of foods. When protein sources are combined, vegetarians can obtain all of their essential amino acids. Many cultural dishes, such as rice and beans, and dhal on pita bread, fulfill this need by combining more than one source of protein. However, vegetarians do not need to worry about combining specific foods to ensure they are eating all of their essential amino acids during each meal. According to the American Dietetic Association, as long as you eat an array of healthy plants each day, your body will fulfill its protein needs.