Protein Sources For Vegetarians

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Vegetarians often struggle with meeting their daily protein needs on a fitness program. Most vegetarian foods have an abundance of carbohydrates and moderate to low fats, along with low ranges of either incomplete or complete protein sources. Simply putting it, incomplete proteins do not contain all the essential amino-acids while complete proteins do. Grains, Beans, Lentils, etc. are some sources of incomplete proteins while milk, cheese, cottage cheese, soy, etc. are examples of complete protein sources.

If, for example, someone is aiming for roughly 100 grams of protein per day that would account for either drinking close to 29 liters of milk (skimmed) or eating close to 1 kg of cottage cheese (fat-free), considering the intake comes from only one source i.e. either milk or cottage cheese. Not to forget the extra calories from carbohydrates that come along with these sources.

Incomplete proteins although individually not as effective as complete proteins, do possess a special characteristic wherein two complementary sources can be combined together to form a complete protein. Grains and Beans, for example, amalgamate to give a complete protein.

Reaching your daily protein goal through vegetarian sources requires diligent planning. Following are some vegetarian sources which may help you in getting sufficient protein to meet your daily needs:

- Milk and Milk products like cheese, cottage cheese, yogurt, whey, etc.

- Soy foods (eg: soybeans, tempeh, tofu, soy milk, etc.)

- Grains + Beans/Legumes (eg: rice and beans, whole wheat and lentils, corn and beans,
   etc.)

- Quinoa (unique grain, slightly low overall protein content, complete protein source)


Note: Before starting/changing an exercise and/or dietary program consult a qualified doctor/health care professional. 

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