I found great information for vegetarians on http://rodovid.me/profile/Asya/created/topics/. One of the most common myths about vegetarians - a catastrophic shortage of protein. A lot of people believe in that deficiency. In fact, the protein can be obtained not only from the animal food, but also from the plant, and sometimes in large quantities.
Interestingly, not only meat, milk and eggs contain protein. There is also a useful alternative: no less rich in protein, but safer. Here are the best non-meat sources proteins:
Asparagus. This useful vegetable is rich in vitamins and minerals. 100 g of asparagus contains 3.2 g protein, with low-calorie asparagus. And thanks to the presence of the vegetable asparagus acid, improves kidney function and helps to eliminate toxins from the body.
Seitan. Wheat gluten, also called seitan, wheat meat, gluten meat, or simply gluten, is a food made from gluten, the main protein of wheat. As a meat substitute, it’s popular amongst vegetarians. The seitan dishes replace chicken and duck, as well as ideal for the vegetable or mushroom broth.
Cauliflower. 100 g cauliflower contains 2.3 g of protein and a large amount of nutrients that reduce the risk of cancer and cardiovascular disease.
Nuts. Nuts are rich in healthy fats and proteins, making them an indispensable part of a plant-based diet. But do not forget about high-calorie intake accompanying the nut consumption (almonds, cashews, pistachios contain more than 500 calories per 100 grams).
Oats. Add a banana and cinnamon to oats; it makes a great choice for breakfast. Oats - an excellent source of protein and fiber, which stabilizes blood sugar levels.
Seeds. Eat all kinds of seeds. It is the easiest way to add protein (and even healthy fats and fiber) to almost any dish. Depending on taste and imagination sprinkle them vegetables and fruit salads, add to cocktails and smoothies, yogurt and cottage cheese, pastries and cereal, cream soups and pesto. Do not forget the sesame and sunflower oil. A chia seeds can be a separate dish - simply fill them with water or juice, and when the mixture swells, enjoy an unusual pudding. The protein content of a tablespoon: hemp - 3 grams, chia - 2.3 grams, sunflower - 2 grams, sesame and poppy - 1.7 grams.
Mung beans or golden bean. Mung beans are a great source of fiber, protein and amino acids. The consumption of beans has an anti-inflammatory effect and normalizes digestive system. Any variety of beans (i.e. black, white, pinto, lima) is rich in proteins. Ready-to-eat canned beans could be washed with water and added to the soup or sautéed with vegetables, mushrooms, tofu or seytan, or used in preparation of chili and burritos. The cup of golden beans contains 3.1 grams of protein.
Almond. Almonds - a great snack that satisfies great hunger. Almonds can be eaten raw, fried or added to your favorite dishes. 30 g of these nuts contain 6 g protein.
Spinach. Spinach - a useful vegetable that has anti-cancer properties, but also it is useful for skin health, brain, eyes and bones. In addition, the cup of spinach contains 5.4 g protein.
Broccoli. Broccoli is more nutritious than cauliflower. It is rich in vitamins, especially vitamin C, which has antioxidant properties, and minerals; contains protein (1 cup broccoli = 5.8 g protein) and carotene.
Quinoa. Quinoa - the queen of cereals, which is an ideal source of vegetable protein. Notably, does not contain gluten. Quinoa is unique in that, in addition to protein, it contains all of the nine essential amino acids, which the body needs, but cannot synthesize on its own.
Tempe and tofu. Soybeans - the most common sources of protein for vegetarians, no wonder they are called "square eggs" or "meat without bones." They are very nutritious and adapt to the taste and texture of many food varieties. Tempe (fermented soybeans) and tofu (bean curd) could be marinated and fried, added to soups. They could serve as a side dish or be mashed, whereas the whole rectangle could be cooked into a vegan steak garnished with spices.
Raw cocoa. Cocoa powder and raw cacao can be added to the baking goods or used to make hot chocolate. Since pure cocoa bitter, there is a danger to use too much sugar to offset the bitterness, thus turning the benefit into harm. Therefore, instead of sugar, choose low-calorie sweeteners (e.g., stevia), and cook hot chocolate with almond or skimmed cow's milk.
Vegetable milk. The protein content of 100 g: soy milk, from 1.7 to 3.5 g, almond, hemp and rice milk - less than half a gram. The only thing you need to remember: soy, almond milk and other vegetable milk contain more calories (approximately 20% higher than the animal milk). Often manufacturers add sugar and flavoring composition, further increasing the caloric content. Therefore, it is best to prepare yourself such milk.