What are some ways for a vegetarian to get protein?

Question

I was just wondering how vegetarians get protein when they don't get meat. Are there are foods that contain protein? Would protein shakes be enough protein?

Answer 1

While just about every vegetarian food contains some protein, the soybean deserves special mention, for it contains all the essential amino acids and surpasses all other food plants in the amount of protein that it can deliver to the human system. In this regard, it is nearly equal to meat. The human body is able to digest 92 percent of the protein found in meat and 91 percent of that found in soybeans.7

The many different and delicious soy products (such as tempeh, soy "hot dogs" and "burgers," Tofutti brand "ice cream," soy milk, and tofu) available in health and grocery stores suggest that the soybean, in its many forms, can accommodate a wide range of tastes.
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Other rich sources of non-animal protein include legumes, nuts, seeds, yeast, and freshwater algae. Although food yeasts ("nutritional yeast" and "brewer’s yeast") do not lend themselves to forming the center of one's diet, they are extremely nutritious additions to most menus (in soups, gravies, breads, casseroles, and dips). Most yeasts get about 50 percent of their calories from protein.8

Here are some examples of vegetarian foods with high sources of plant protein:

PROTEIN IN LEGUMES: Garbanzo beans, Kidney beans, Lentils, Lima beans, Navy beans, Soybeans, Split peas

PROTEIN IN GRAINS: Barley, Brown rice, Buckwheat, Millet, Oatmeal, Rye, Wheat germ, Wheat, hard red, Wild rice

VEGETABLE PROTEIN: Artichokes, Beets, Broccoli, Brussels sprouts, Cabbage, Cauliflower, Cucumbers, Eggplant, Green peas, Green pepper, Kale, Lettuce, Mushrooms, Mustard green, Onions, Potatoes, Spinach, Tomatoes, Turnip greens, Watercress, Yams, Zucchini

PROTEIN IN FRUITS: Apple, Banana, Cantaloupe, Grape, Grapefruit, Honeydew melon, Orange, Papaya, Peach, Pear, Pineapple, Strawberry, Tangerine, Watermelon

Answer 2

1

Answer 3

Eggs and dairy products (if they still eat them)
Beans and other legumes (soy products included)
Nuts and seeds
Whole grains and the products made from them
Even dark green veggies have protein

This is the common query that non-vegetarians seem to ask about vegetarianism and it just belies the fact that most Westerners are unduly protein-obsessed. You'd pretty much have to be starving to get insufficient protein. Indeed, most Americans get far more than they need, sometimes to the detriment of their health. Processing protein requires a large amount of water (this is part of why people on high protein diets lose weight quickly.) Excess protein consumption leaches calcium and other minerals from your bones as your body attempts to provide your kidneys enough water to deal with the protein. I get plenty of protein as a vegetarian and, as a meat-eater, you likely get far more than you really need.

No vegetarian I know depends on supplemental protein from shakes to get enough protein. Perhaps a very serious athlete or bodybuilder might, but normal folks just don't need it!

Answer 4

Beans and rice provide all the protein you need. You can use black beans or red beans or green beans or chick peas or soy beans. Lentils, or green peas.
Are you sure you want the protein in a protein shake?

You also need the fat soluble vitamins.

Why don't you just make a low meat stew? Rice, beans, tomatoes, okra, onions, and some chunks of pork or stew beef for flavor.

Answer 5

As a vegetarian i get my protein from a wide variety of sources, these include:
Dairy Products
Nuts and Seeds
Soya--Very Healthy
Tofu--also very Healthy
Vegetables- although less in quantity

Answer 6

Whole grains, tofu, beans & rice together are ways to get protein. Some vegetarians also eat fish, eggs, milk and cheese.

Answer 7

some really good protein foods for vegetarians are as follows: peanuts, soy nuts, any product made from either, i believe spinach has protein, well can't really think of much else, sorry :-P hope that helps

Answer 8

soy beans
other dry beans and peas
tofu
milk, yogurt, cheese, dairy products
peanut and other nut butters
textured vegetable protein (TVP)

Answer 9

Beans, Green leafy veggies, soy products such as tofu, peanut butter, nuts, to name a few.

Answer 10

i would rec that you should take it 3 times a day then

and add a b vitamin

watch out make sure that the protien shake has been washed the soy through water not through alcahol or chemicals it just takes out the vitamins if you wat to know what kind is washed in water email me