How Does A Vegeterian Get Protein?

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beans, nuts (Peanut butter, Almonds, Peanuts, Cashews,
Pecans, Sunflower seeds, Pumpkin seeds, soy beans, (anything soy), but don’t use protein shakes!

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You can get your protein from plenty of things besides meat. I am a vegetarian and have been for one year. One thing is to make sure you get enough protein as a vegetarian, but this is easy. We tend to think that plants don’t have enough protein. Unfortunately people are taught that you can only get protein from chicken, streak, or any other meat, but this is complelelty false.

As a thirteen year old right now you only need 41.2 grams of protein a day, which can obtained from eating almonds, spinach, beans, tofu, broccoli, eggplant, whole grains, peas, lentils, ***** peas, etc and much more.

This is a list that i found from a website that tells you the amount of protein grams in each food source.

ItemServingProteinCarbohydrates
1. Soy Beans (boiled without salt)1 Cup29g17g
2. Ricotta Cheese1 Cup28g7g
3. Low Fat Cottage Cheese1 Cup28g6g
4. Lentils (boiled without salt)1 Cup18g40g
5. Bulgur (unprepared)1 Cup17g106g
6. Split Peas (boiled without salt)1 Cup16g41g
7. Oat Bran (unprepared)1 Cup16g62g
8. Red Kidney Beans (boiled without salt)1 Cup15g40g
9. Large Lima Beans (boiled without salt)1 Cup15g36g
10. Rice – White Long Grain (parboiled)1 Cup13g151g
11. Cowpeas (boiled without salt)1 Cup14g36g
12. Yogurt (plain with skim milk)8 oz/1 container13g17g
13. Potatoes (Gratin with butter)1 Cup12g28g
14. Soft Tofu1 Piece8g2g
15. Dry Roasted Peanuts (without salt)1 oz/28 units7g6g

The best thing also to make sure you get enough vitamins, and take supplements, such as a multiple vitamin, and omega oils, and calcium. If you complete all these things, you be fine with protein. Hope this helps out. If you go into barnes n nobles, you can find great cookbooks or even recipes online for vegetarians, that all provide great meals with plenty of vitamins and protein.

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PROTEIN RICH VEGGIES READ THE NUTRITION BOOKS

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All food has protein, look over these websites with your mom.

Mayo Clinic
Vegetarian diet: How to get the best nutrition

Get the Vegetarian Starter Kit from –
Physicians Committee for Responsible Medicine

Vegetarian Nutrition for Teenagers

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It is very easy for a vegan diet to meet the recommendations for protein. Nearly all vegetables, beans, grains, nuts, and seeds contain some, and often much, protein. Fruits, sugars, fats, and alcohol do not provide much protein, so a diet based only on these foods would have a good chance of being too low in protein. However, not many vegans we know live on only bananas, hard candy, margarine, and beer. Vegans eating varied diets containing vegetables, beans, grains, nuts, and seeds rarely have any difficulty getting enough protein as long as their diet contains enough energy (calories) to maintain weight. [See the sections on Pregnancy, Lactation, and Infants and Children (pages 176-197 in Simply Vegan, 4th edition) for details about protein needs during these special times.]

What about combining or complementing protein? Doesn’t that make the protein issue much more complex? Let’s look at a little background on the myth of complementing proteins. Protein is made up of amino acids, often described as its building blocks. We actually have a biological requirement for amino acids, not for protein. Humans cannot make nine of the twenty common amino acids, so these amino acids are considered to be essential. In other words, we must get these amino acids from our diets. We need all nine of these amino acids for our body to make protein.

Some people say that eggs, cow’s milk, meat, and fish are high quality protein. This means that they have large amounts of all the essential amino acids. Soybeans, quinoa (a grain), and spinach also are considered high quality protein. Other protein sources of non-animal origin usually have all of the essential amino acids, but the amounts of one or two of these amino acids may be low. For example, grains are lower in lysine (an essential amino acid) and legumes are lower in methionine (another essential amino acid) than those protein sources designated as high quality protein.

Frances Moore Lappe, in her book Diet for a Small Planet 6 advocated the combining of a food low in one amino acid with another food containing large amounts of that amino acid. This got to be a very complicated process, with each meal having specific amounts of certain foods in order to be certain of getting a favorable amino acid mix. Many people got discouraged with the complexity of this approach. Actually, Lappe was being overly conservative to avoid criticism from the “Nutrition Establishment.” She has since repudiated strict protein combining, saying, “In combating the myth that meat is the only way to get high quality protein, I reinforced another myth. I gave the impression that in order to get enough protein without meat, considerable care was needed in choosing foods. Actually it is much easier than I thought” 7.

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If you eat a meal of whole grains and then later in the day eat a meal of legumes of some kind, and eat the right amount of calories, then it would be physically implausible for you to get too little protein, unless the majority of your calories are from sugar or oil.

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I know quite a few very strict vegetarians and they live off of almonds and peanuts. There are also protein supplements you take.