Vegetarian meals don’t mean you have to sacrifice filling and protein-rich food. You can meet your protein requirements by eating a healthy combination of grains and beans.
Many people are aware that meat, poultry, and fish are excellent protein sources.
You might be worried that a vegetarian diet will not provide enough protein.
Andrea N. Giancoli, MPH, RD, is a Los Angeles nutritionist and spokesperson for the American Dietetic Association. She says there’s nothing to worry about. Giancoli says that vegetarians can quickly obtain a protein with a healthy diet.
According to the U.S. Institute of Medicine’s Food and Nutrition Board, the average adult requires about 0.36 grams of protein for every pound. That’s approximately 43 grams of daily protein for a woman weighing 120 pounds and 58 grams for a man weighing 160 pounds.
It is sometimes better to consume more protein. Eating much red meat with fat may cause health problems such as heart disease and stroke. Even weekend warriors require less protein than athletes.
When you cut out traditional protein-rich foods like milk and yogurt, you must replace them with other protein sources.
You have many choices when it comes to protein-rich foods.
Giancoli explains that proteins are composed of amino acids. Nine of these nine amino acids are essential. All nine amino acids are found in animal foods, making them the most traditional and accessible source of protein. She says that most plant foods lack one or more essential amino acids.
Dairy foods such as milk, cheese, yogurt, and eggs are proteins. Vegans and vegetarians will not eat dairy because it comes from animals. You’ll have to find protein in plant sources if you don’t consume dairy. Giancoli says that soy is a complete plant protein. “That’s why you hear vegetarians eating soy products like tofu, edamame, and soymilk.”
You can still make a healthy vegetarian dish if you are allergic to soy or don’t enjoy the taste. Most plant foods, such as grains, legumes, and nuts (beans), contain essential amino acids. You can combine certain foods to get all the essential amino acids in a vegetarian dish.
Giancoli explains that grains like rice, for example, lack essential amino acids isoleucine and tryptophan but are rich in methionine. Beans contain isoleucine and lysine but not methionine or tryptophan. Together, these two amino acids form a complete protein. It is also known as a complementary protein. They don’t even have to be consumed at the same meal.
Giancoli recommends a variety of vegetarian meals that are complete in protein. These include red beans and rice; corn tortillas with pinto beans; couscous with lentils; and hummus served on whole wheat pita.
Hemp and grain quinoa are also high in protein. The nuts and butter from almonds or peanuts are excellent sources of proteins.
You can get more protein from other sources than meat.
- 3 ounces (about the same size as a deck of cards) of meat: 21 to 26 grams of protein
- One egg contains 6 to 7 grams of protein
- One cup of milk contains 7 to 8 grams
- 1 cup soy milk: 7 grams
- Tofu firm in 1 cup: 20 grams
- 1 cup brown rice: 4 grams
- 1 cup quinoa: 8 grams
- 1 cup kidney beans: 15 grams
- Roasted almonds: 1 ounce = 6 grams
Most vegetables and whole grains have at least 1 gram of protein per serving.
Healthy Vegetarian Recipes
You can still get enough protein in your diet even if you don’t eat meat or animal products. Variety is the key to ensuring you get enough protein from your vegetarian meals.
These vegetarian recipes will help you meet your protein requirements.
Vegetable Lasagna
This recipe makes six servings
- Nutritional Information (per serving)
- Calories: 271, Fat Saturated:1g, Sodium 520mg Dietary fiber: 4g Total fat: 2g Carbohydrates: 46g
- Sugars: 11g, Cholesterol: 10mg, Protein: 18g
- Recipe Source: American Diabetes Association, “ADA Cookbooks”
Ingredients
- 1 cup carrots, cut into slices
- 1 cup zucchini, sliced
- 1/2 cup peppers, red, bell, diced
- 1 cup spinach, chopped
- 1 cup low-fat cottage cheese
- 1/2 cup cheese, ricotta, low-fat
- Two egg substitute
- Fresh basil minced, 14 teaspoon
- Oregano fresh minced, one teaspoon
- One pepper, black ground
- 2 cups marinara sauce, low-fat, low-sodium
- Uncooked nine lasagna noodles
Preparation
1. Steam the carrots for 2 minutes in boiling water. Add the zucchini, and continue to steam for 2 minutes. Add the red pepper, and continue to steam for 2 minutes. Add the spinach, and continue to steam for 1 minute. Remove the vegetables from the heat. Mix all ingredients except for the marinara and lasagna noodles.
2. Place a small amount of sauce in the bottom part of the casserole dish. On top of the sauce, place three noodles. Cover the vegetables with a layer and then add a layer. Add some sauce. Repeat. Repeat. Add the final layer of noodles and then some sauce. Refrigerate overnight. Preheat the oven to 350 degrees the next day. The lasagna should be baked for 40 minutes until it is bubbly. Allow lasagna to stand for 10 minutes before serving. Serve in squares. If you want to bake it immediately, cook the pasta before layering.
Quesadilla with Beans, Corn, and Green Chiles
- Nutritional Information (per serving)
- Calories 200, Saturated fat: 3.7g Sodium 285mg Dietary fiber: 6g Total fat: 7g Carbohydrates 23g
- Cholesterol: 20mg, Protein: 12g
- Recipe Source: American Cancer Society
Ingredients
- Two small tortillas, corn (4-inch)
- 1/4 cup pinto beans, drained and rinsed, then wiped dry*
- 1/4 cup cheese, cheddar, sharp, reduced-fat, shredded (or “Mexican-style” shredded cheese)
- One tablespoon whole kernel corn with low sodium, drained and wiped dry
- One tablespoon of green chili peppers in a drained bottle
Preparation
Top one tortilla on a plate heated in the microwave with beans. With the back of a spoon, mash beans into a thick paste. Add cheese, corn, and chili peppers. Top with the remaining tortilla. Microwave for one minute on high or until the cheese melts.
You can use black beans or other canned beans in this recipe to get a different taste.
You’ll be surprised that vegetarian food can be delicious and filling.
