Protein Diet with Vegetables

Eating food from your garden can help you get the protein you need. Protein is an important component in the human diet because it contains amino acids, which aid in healing, energy and immunity. Our only source of amino acids is food. Although eating animal-based proteins are the easiest way to meet protein requirements, plant-based foods contain protein, too. Combining higher vegetable proteins such as beans with lower vegetable proteins like spinach can create a delicious meal and help you meet your protein requirements.

Protein Requirements

The average man needs approximately 40 to 53 grams of protein per day, whereas the average woman's intake range is from 41 to 46. Pregnant or lactating women require slightly more protein at around 51 to 56 grams per day.

Always keep vegetables high in protein on hand. These high-protein sources include chick peas (16 grams per 7 ounces), beans (11 grams per 8 ounces) and tofu (10 grams per 5 ounces).

Combine moderate sources of protein with high-protein sources. Vegetables containing a moderate amount of protein include broccoli (3.1 grams for 3.5 ounces) and potatoes (2.8 grams for 7 ounces).

Vegetable Combining

Create complete protein meals by combining foods from the high-protein and moderate- to low-protein groups to fulfill your daily requirements. Combine food such as tofu with beans for a high-protein meal or make hummus from chick peas and use it as a dip for raw vegetables.

Introduce whole grains to maximize your protein intake. Brown rice, whole grain cereals and whole wheat pasta supply an even higher amount of protein when combined with a vegetable. For example, black beans (7 grams of protein for 4 ounces) and brown rice (4.5 grams of protein for one cup) could meet a good portion of your requirements.

Benefits of Plant-based Protein

Both plant-based and meat-based diets can supply enough protein to meet daily requirements; however, vegetable-based diets provide additional health benefits that meat eaters are missing.

Unsaturated plant-based proteins are high in fiber and low in fat, which makes them heart healthy. Other benefits include a reduced risk of diabetes, cancer and obesity.

Another benefit is that you can't overdose on plant-based protein. Eating too much meat-based protein can result in kidney stones and gallbladder disease and possibly contribute to the process of osteoporosis. According to T. Colin Campbell, Ph.D., former senior science advisor to the American Institute of Cancer Research, "In the next ten years, one of the things you're bound to hear is that animal protein is one of the most toxic nutrients of all that can be considered."