Easy Ways to Get Protein Everyday Health MenuNewslettersSearch Healthy Recipes Easy Ways to Get Protein Eating vegetarian meals doesn't have to mean missing out on filling, protein-rich foods. By having healthy combinations of grains and legumes, you can get the protein your body needs. By Beth W. OrensteinMedically Reviewed by Niya Jones, MD, MPHReviewed: March 28, 2013Medically ReviewedDepositphotosMost people know that meat, poultry, and fish are excellent sources of protein. If you’re considering no longer eating meat and possibly dairy products, you might worry that you won’t get enough protein in a typical vegetarian meal. But there’s no need to be concerned, explains Andrea N. Giancoli, MPH, RD, a nutritionist in Los Angeles and a spokesperson for the American Dietetic Association. “Luckily for vegetarians,” Giancoli says, “protein is very easy to obtain with a balanced diet and good food choices.” According to the U.S. Institute of Medicine’s Food and Nutrition Board, the average adult needs about 0.36 grams of protein for every pound of body weight — that’s about 43 grams of protein daily for a 120-pound woman and about 58 grams for a 160-pound man. Consuming more protein than that is not necessarily better and eating lots of red, fatty meat can contribute to health conditions such as heart disease, stroke, kidney disorders, liver and colon cancer, and osteoporosis. Even athletes don’t need that much extra protein compared to people who are weekend warriors. But when you’re cutting out traditional foods with protein, including milk and yogurt, you need to make up for it with protein alternatives. Protein-Rich Foods Know Your Options Proteins are made up of compounds known as amino acids, Giancoli explains. Nine of these amino acids are considered essential. Animal foods contain all nine, which is why they are called complete proteins and are the traditional — and easy to get — protein source. Most plant foods are lacking in one or more of the essential amino acids, which is why they’re called incomplete proteins, she says. Some dairy foods are complete proteins — eggs, milk, yogurt, and cheese. However, vegans and some vegetarians won’t eat dairy products because they come from animals. If you don’t eat dairy, you’ll need to get your protein from plant sources. “In the plant world, soy is considered a complete protein,” says Giancoli. “That’s why you hear about vegetarians eating a lot of soy products — tofu, edamame, soy milk, and others.” If you’re allergic to soy or just don’t like the taste, you still have other options for making a healthy vegetarian meal. Most plant foods, including grains, nuts, and legumes (beans), contain some amount of essential amino acids. But because they are not complete, you should pair certain foods together to cover your bases and get all of the essential amino acids you need in one vegetarian dish. “For example, grains such as rice typically lack the essential amino acids isoleucine and lysine, but contain methionine and tryptophan,” Giancoli says. “Beans contain isoleucine and lysine, but lack methionine and tryptophan. Therefore, together, they make a complete protein. This is also referred to as complementary proteins. Even better, they don’t have to be eaten at the same time.” Classic vegetarian meal pairings that do add up to complete proteins are red beans and rice, corn tortillas and pinto beans, couscous and lentils, and hummus and whole wheat pita, recommends Giancoli. Other plant foods that are high in protein and considered nearly complete proteins are hemp and the grain quinoa. Nuts and nut butters, such as from peanuts or almonds, are also excellent sources of protein. Here’s how much protein you can get from other sources compared to meat:3 ounces of meat (about the size of a regular deck of cards): approximately 21 to 26 grams protein1 egg: 6 to 7 grams protein1 cup milk: 7 to 8 grams1 cup soy milk: 7 grams1 cup firm tofu: 20 grams1 cup brown rice: 4.5 grams1 cup quinoa: 8 grams1 cup kidney beans: 15 grams1 ounce roasted almonds: 6 grams Most vegetables and whole grains contain at least 1 gram of protein per serving. Healthy Recipes for Eating Vegetarian Even without meat or other animal products, you can prepare healthy recipes and still achieve your daily protein allowance. Remember that the key to getting enough protein in your vegetarian meals is variety. Try these vegetarian recipes to meet your protein needs. Vegetable Lasagna Makes 6 servingsNutritional Info (Per serving):Calories: 271, Saturated Fat: 1g, Sodium: 520mg, Dietary Fiber: 4g, Total Fat: 2g, Carbs: 46g,Sugars: 11g, Cholesterol: 10mg, Protein: 18gRecipe Source: "ADA Cookbooks," American Diabetes Association Ingredients1 cup carrots, sliced1 cup zucchini, sliced1/2 cup peppers, red, bell, diced1 cup spinach, chopped1 cup cottage cheese, low-fat1/2 cup cheese, ricotta, low-fat2 egg substitute1 teaspoon basil, fresh, minced1 teaspoon oregano, fresh, minced1 pepper, black ground2 cups marinara sauce, low-fat, low-sodium9 lasagna noodles, uncooked Preparation 1. To prepare the vegetables, steam the carrots over boiling water for 2 minutes. Add the zucchini and steam 2 more minutes. Add the red pepper and steam 2 more minutes. Add the spinach and steam 1 more minute. Remove the vegetables from the heat. Combine all remaining ingredients except the marinara sauce and lasagna noodles. 2. To assemble the lasagna, place a little sauce on the bottom of a casserole dish. Place 3 noodles on top of the sauce. Add a layer of vegetables and cover with a layer of the cheese mixture. Add some sauce. Repeat. Add the last layer of noodles and top with some sauce. Refrigerate overnight. The next day, preheat the oven to 350 degrees. Bake the lasagna for 40 minutes until bubbly. Let stand 10 minutes prior to serving. Cut into squares and serve. (If you prefer to bake the lasagna immediately, cook the pasta before layering it.) Quesadilla With Beans, Corn, and Green ChilesNutritional Info (Per serving):Calories: 200, Saturated Fat: 3.7g, Sodium: 285mg, Dietary Fiber: 6g, Total Fat: 7g, Carbs: 23g,Cholesterol: 20mg, Protein: 12gRecipe Source: American Cancer Society Ingredients2 small tortillas, corn, (4-inch)1/4 cup beans, pinto, drained, rinsed and patted dry*1/4 cup cheese, cheddar, sharp, reduced-fat, shredded (or "Mexican-style" shredded cheese)1 tablespoon corn, whole kernel, low sodium, drained and patted dry1 tablespoon green chili peppers, bottled, drained, diced Preparation On a microwave-safe plate, top one tortilla with beans. Using the back of a fork, mash the beans into a chunky paste. Top with cheese, corn, chili peppers, and the remaining tortilla. Microwave on high for 1 minute, or until cheese melts. *You can substitute black beans or other canned beans in this recipe for a slightly different flavor. Once you taste these recipes, you’ll see that vegetarian cooking can be both filling and delicious. NEWSLETTERS Sign up for our Diet and Nutrition Newsletter SubscribeBy subscribing you agree to the Terms of Use and Privacy Policy. The Latest in Healthy Recipes 5 Cheap and Healthy Recipes to Make With Oats Skip the supermarket and make one of these creative, healthy, and delicious meals with what you have on hand.By Matthew Kadey, RDOctober 6, 2022 How to Cook Beets A Step-by-Step GuideBy Kelly Kennedy, RDNSeptember 30, 2022 8 Healthy Fall SaladsSalad season doesn’t have to be over — there are plenty of nutritionally dense greens and other vegetables to fill your bowl.By Kelly Kennedy, RDNSeptember 16, 2022 A Healthier Pumpkin Spice Latte RecipeDitch the faux pumpkin in store-bought drinks and whip up this nutritious version, which features the real fruit.By Kelly Kennedy, RDNSeptember 13, 2022 7 Healthy Breakfasts You Can Eat AnywhereThese make-ahead meals ensure you’ll start your day right, no matter how crazy your morning.By Kelly Kennedy, RDNAugust 25, 2022 7 Healthy Recipes to Make With Canned TunaPut this pantry staple to work with these simple side, lunch, and dinner ideas.By Kelly Kennedy, RDNJuly 15, 2022 6 Kebab Recipes Perfect for GrillingEasy and tasty, these combos are a party on a stick!By Kelly Kennedy, RDNJuly 7, 2022 A Chocolate-Covered Grilled Coconut With Sea Salt Recipe Perfect for SummerThis mouthwatering dessert idea will make you want to add coconut to your summer BBQ menu stat.By Kelly Kennedy, RDNJune 27, 2022 An Easy Veggie-Packed Coconut Curry RecipePrep a satisfying, nutritious dinner in a pinch with this sweet and savory dish that pairs perfectly with quinoa.By Kelly Kennedy, RDNJune 24, 2022 7 Copycat Takeout Recipes Only HealthierAnd each one can be made with 5 ingredients or less!By Kelly Kennedy, RDNMay 26, 2022 MORE IN Should You Add Protein to Your Coffee What Is Protein A Complete Scientific Guide 7 Delicious Ways to Make Mac and Cheese Healthier