how do you get protein when you're a vegetarian?

Answer 1

Vegetarian Protein

There is a popular misconception that meat is the only real source of protein, and thus that a vegetarian diet is inherently unhealthy due to a lack of protein. It is impossible to stress how untrue this is.

First of all, the Recommended Daily Allowance of protein is not as high as one might think, and many people - vegetarian or not - eat more protein than their bodies actually need. The approximate RDA of protein is only 47 grams for women and 54 grams for men.

Secondly, there are many sources of vegetarian protein. The only problem is that most* vegetable sources of protein are incomplete, so you need to eat a combination of foods to get the complete protein.

Vegetarian sources of protein

* Amaranth*
* Cereals and grains - buckwheat*, rye, corn, rice, pasta...
* Leafy green vegetables, including spinach
* Legumes - beans, lentils, peas, peanuts
* Nutritional yeast*
* Nuts - almonds, walnuts, cashews...
* Quinoa*
* Seaweed - spirulina*, kelp ...
* Seeds - hemp*, sesame, sunflower...
* Soy* products - tofu, tempeh, soy milk...
* Vegetables - Brussel sprouts, potatoes, yuca
Cheese, Cottage cheese, Yoghurt

Answer 2

Most vegetarians rely too heavily on soy for protien (soy milk, tofu, etc.) Soy thins your blood vessels and causes fertility problems. The best protiens are from grains (including rice--brown rice has some protein), dark beans, nuts, beets and other purple vegetables, starches/carbs. Dark coloured vegetables (especially purple) are a good source of iron which largely comes from meat in most people's diets. You don't actually need as much protein as the meat eaters of the world would have you believe. Many people in the world live mostly on rice and other grains. Grains do not have a lot of protein but most of those people are healthier than people who eat meat at every meal.
Perhaps the healthiest thing you could eat is rice with beans because it has all the protein and iron you need plus it is a complete amino acid

Answer 3

This if from veg.ca's nutrition page:

Protein
It was once thought that foods had to be combined within a single meal to provide complete protein. The latest research indicates that an assortment of plant foods eaten over the course of a day can provide all of the essential amino acids you need. This is the postion of the Dietitians of Canada and the American Dietetic Association. Most people can easily meet their protein needs by eating a variety of whole grains, legumes, and vegetables on a daily basis. Although there is somewhat less protein in a vegetarian diet, this is actually an advantage, as excess protein has been linked to heart disease, cancer, kidney disease and osteoporosis. Foods high in protein include tofu, tempeh, TVP, beans, nuts, seeds, soy milk, some vegetables (such as broccoli, asparagus, spinach, snowpeas, Brussels sprouts), eggs, and dairy products.

Answer 4

Good grief... when are people going to get over this obsession with protein? Are you not aware that in the Western world you're actually at more risk of getting too much protein than you are of not getting enough? Vegetarians get their protein from a multitude of sources: eggs, dairy products, nuts and seeds, soy products, beans and other legumes, whole grains, rice and pasta, even green vegetables have protein!

Answer 5

As vegetarians do not avoid dairy products and some vegetarians do eat eggs, and fish, these foods are their source of protein. Tofu, beans, lentils and nuts are also rich sources of non-animal proteins or second class proteins for vegetarians. Lots of green leafy vegetables such as spinach and broccoli also contain proteins. However, some types of proteins such as First-class proteins (animal proteins) are deficient in the diets of vegetarians. Vegetarians can also take protein pills or supplements.

Answer 6

Cottage Cheese, Cheese, Eggs, Milk, Yogurts, Beans, Lentils, Pulses, Nuts.

Answer 7

Milk.. cheese... yogurt... tofu...eggs... there are many meatless products out there that taste really good, I really like Morning Star! They are the best so far! Also there is vegetarian deli "meats" that taste good... Those are all loaded with protein. Nuts are a good source, beans (not green beans) Good luck hon!!!

Answer 8

You are probably getting sufficient protein.

The fact that plant protein is entirely sufficient for humans was emphasized at an annual meeting of the American Association for the Advancement in Science, at which the eminent nutritionist Dr. John Scharffenburg said, “let me emphasize, it is difficult to design a reasonable experimental diet that provides an active adult with adequate calories that is deficient in protein.”

http://dgwa1.fortunecity.com/body/protien.html

Answer 9

I guess I am mostly a vegetarian, I love peanut butter, cottage cheese, and milk, I think they all have lots of protein.

Answer 10

Protein is is pretty much in everything. I get the bulk of mine from soy products, whole grains, nuts and legumes. People don't need as much protein as they think. Most people (omnivores) get too much and that is not good for you.