The word on the street about vegetarians is that they don’t get enough protein. I mean, they don’t eat meat and meat is the ONLY viable source of protein, right? Wrong! This is perhaps one of the most common misconceptions about the vegetarian diet. People do not realize that meat is not the only source of protein in nature and today we are going to prove it.

But before we start, what exactly is protein?

Some protein facts

• Protein is an important building block for hair, skin, nails, muscles, hormones, blood, and immunity. You can’t survive without protein
• Proteins are polypeptides (ie chains of amino acids) that are essential for cellular health. Your body already makes most of the amino acids, but there are 9 amino acids that are essential and must be sought after.
• Proteins, along with fats and carbohydrates, are considered macronutrients, meaning your body needs large amounts of them to function.
• Each gram of protein has 4 calories.
• Proteins are classified as “complete” or “incomplete” based on whether all 9 essential amino acids are present.

Two Common Myths About Protein

• You can only get protein from animal sources. This is perhaps the most common false statement about protein. The only way this statement is true is if we modify the word protein with the word “complete.” And I think that’s where this myth comes from, people associate complete protein as the only true protein.
• You need to eat a lot of protein a day. People have been misled into thinking that you need to load up on protein to be healthy, the more protein the better. Well this is false. Americans actually consume MORE than their daily protein needs. While there is no agreed amount for the required daily protein intake, some scientific bodies have estimated it to be around 10%-20% of the daily calorie intake (given that you take the recommended calorie intake). And some have suggested that you eat 49g of protein for every kg of body weight.

Vegetarian sources of protein

Soy – 16g for every 1/2 cup. A common staple of vegetarian diets as it is a rich source of complete protein

tempeh – 16g per 4oz. fermented soybeans

tofu – 8g per 4oz. Tofu made from coagulated soy milk

seitan – 20g for every 3oz. Wheat gluten based food. Commonly known as “wheat meat”.

quinoa – 14g per 3.5 oz. Perhaps the only complete protein source that is a grain

Since most proteins in a vegetarian diet are incomplete besides quinoa and soy, you’ll need to engage in the practice of protein blending, which basically means eating foods that make up for each other’s deficient protein.