by Susan Z. Miller

Created on: December 14, 2009

It is commonly believed that the best source of protein is from meat, and therefore vegetarians must lack this essential dietary element. In actuality, this is untrue, as there are plenty of sources of protein other than animal flesh that vegetarians can include in their diets. Protein is needed in order to allow the body to build muscle, repair tissue, and maintain healthy and effective hormonal and immune systems. According to

WebMD, an adult woman needs 46 grams of protein per day, whereas an adult male needs 56 grams per day. With a little bit of planning before grocery shopping and meal preparation, vegetarians can get all of the protein they need from non-meat sources.

Legumes/Dried Beans-
With more than 40 types of legumes that are commonly consumed in the world, this is the best and cheapest source of protein for vegetarians. This is also a suitable protein source for all types of vegetarians, including vegans who avoid animal products entirely. Kidney beans, chic peas, split peas, and lentils are all legumes with high levels of protein. To easily include legumes in your diet, try substituting them for ground meat in a dish. For example, lentils work great rather than meat in shepherd’s pie. Chili is just as hearty with kidney beans rather than ground beef. For a low-fat and high-protein snack, dip veggie cuts in hummus, which is made from chic peas.

Dairy Products-
Dairy is a suitable source of protein for lacto-ovo vegetarians, meaning those who include milk and eggs in their diets. Make sure to always choose organic dairy products, as this is the only way to guarantee that the product is free from rBGH, a genetically engineered hormone that forces cows to artificially increase milk production by 10 to 15%. Look for low fat cottage cheese, which contains approximately 14 grams of protein in a 100 gram serving. Buy plain yogurt and sweeten it yourself using fresh fruit and/or honey. Yogurt is a good source of protein, but the flavored varieties tend to be high in refined sugar.

Nuts-
Nuts are an excellent source of protein, as well as “good fats.” Again, make sure to pay attention to labels when purchasing nuts. Oftentimes flavored nuts and nut spreads are high in salt and/or sugar. Peanuts are highest in protein, containing 25 grams of protein per 100 gram serving. Almonds are second on the list, with 21 grams of protein per 100 gram serving. It should be noted that by themselves, nuts do not form a perfect protein. However, when combined

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