Protein

The first thing to do is figure out how much protein you need. Simply put:

Adults: Recommended Protein Intake (grams) = 0.8 x your weight in kg

This is the minimum recommended protein intake per day for sedentary adults. If you are growing, regularly physically active, pregnant, or lactating, you will need more. Otherwise, this value should give you a rough estimate of the amount of protein you need in a day. Unless you continuously consume a diet that is deficient in protein, there should be no need to count your daily protein intake; rather, just use estimation.

Another consideration for vegans and vegetarians is the completeness of their proteins. All proteins are made up of many amino acid subunits that are needed in specific proportions in order to build body tissue. Though our bodies can synthesize many amino acids out of the ones we digest, there are several that we need to obtain from our diet. Many plant sources of protein have at least one limiting amino acid meaning they have lower proportions of this amino acid than what we need in order to complete the protein. A food that complements another has high amounts of the amino acid that the other food is deficient in. You do not need to worry about matching proteins within a meal, because your body can store unused amino acids from throughout the day and use them for protein synthesis later on in the day.

Lacto-ovo Vegetarians

Vegetarians who regularly consume milk and eggs should not have any issue in getting adequate protein. Milk, eggs, and cheese are all good sources of “complete” protein. Some good reference values to keep in mind:

• 1 cup of milk = 8 grams protein
• 1 ounce hard cheese = 7 grams protein
• 1 cup yogurt = 8 grams protein
• 1 egg = 6 grams protein

Keep in mind that cheese is very high in fat and cholesterol, and your diet should ideally not include more than 30% of its daily calories from fat. Also, egg consumption should be limited because of the high amount of cholesterol.

Needless to say, lacto-ovo vegetarians may also get protein from the plant-based sources listed in the next section.

Vegans

Vegans who eat a varied diet that is rich in whole grains, legumes, and vegetables are going to have just as easy of a time getting enough protein as a lacto-ovo vegetarian. Soymilk can also be a good source of protein, though it is definitely not a necessity. Though the protein from vegetables and wheat can be slightly less absorbable than animal sources, it can be overcome simply. A few good reference values for vegans include:

• ½ green peas = 4 grams protein
• ½ cup broccoli = 2 grams protein
• ½ cup cooked beans = 7-9 grams protein
• 1 slice bread = 5 grams protein
• 1 cup rice = 4 grams protein
• ½ cup tofu = 10 grams protein
• 1 cup soymilk = 7 grams protein

If you find that you are having a hard time getting enough protein, many supplement bars are made vegan and usually have at least 15 grams of protein per bar, not to mention the wide variety of high-protein mock meats.

Sources:

• Williams, M. Nutrition for Health, Fitness, and Sport, 7th Ed. 2005. McGraw Hill; Madison, WI.
• The Nutribase Complete Book of Food Counts. 2001. Avery; New York.