protein information for vegeterians

Hi
People usually say that vegeterian food does not have enough protein and hav e to take atleast egg.I do not agree with it. They do not have to compromise on it .Her is the chart to show how easily we can get proteins without much effort.
First the daily requirement of protein for men is 55g and for women 45g.
Now the sources

Sources of protein (single servings)
Good sources		Fair Sources		Poor sources
Chick peas (200g or 7oz)	16.0g	Brown rice (200g or 7oz)	4.4g	1 Carrot	0.4g
Baked beans (225g or 8oz)	11.5g	Broccoli (100g or 3½oz)	3.1g	1 Apple	0.3g
Tofu (140g or 5oz)	10.3g	Potatoes (200g or 7oz)	2.8g	Cream, double (20g or 2/3oz)	0.3g
Cow's milk (½ pint)	9.2g	Porridge [water] (160g or 6oz)	2.4g	Butter/margarine	None
Lentils (120g or 4¼oz)	9.1g	-	-	Vegetable oil	None
Soya milk (½ pint)	8.2g	-	-	Sugar or syrup	None
Muesli (60g or 2¼oz)	7.7g	-	-	-	-
Egg, boiled	7.5g	-	-	-	-
Peanuts (30g or 1oz)	7.3g	-	-	-	-
Bread, (2 slices)	7.0g	-	-	-	-
Hard cheese (30g or 1oz)	6.8g	-	-	-

Finally the sample

Sample one day's meal plan to meet the RNI of 45g for an adult women.
Breakfast		Lunch		Evening meal
Museli (60g or 2oz)	7.7g	Two slices of toast (80g or 3oz)	7.0g	Brown rice (200g or 7oz)	4.4g
Milk (¼ pint)	4.6g	Baked beans (225g or 8oz)	11.5g	Tofu (140g or 5oz)	10.3g
-	-	-	-	Vegetables, Fruit
TOTAL PROTEIN INTAKE 45.5g
An extra two slices of bread and ¼ pint of milk gives 11.6g protein and would easily reach male requirements of 55.5g/day

So why do we have to kill animals for proteins

Thanks golden angel. I am bookmarking these pages. Keep sharing

Thanks for sharing this information.

hi golden angel,
thanks a lot for the info...
very helpful for veggies...
rgds,
sowpar

Hi goldenangel,

Awesome! Excellent information ! Thanks for sharing.

I see you have also included Eggs and Milk under the Good Sources.

Moreover, might I add, vegetarians are classified into different types.

The most common :

Lacto-Vegetarians: People who do not eat meat, eggd, but eat dairy products ( Milk,cheese, etc)

Ovo-Vegetarians: People who do not eat/drink dairy products but do eat eggs.

Vegans: People who do not eat meat,eggs & dairy products.

As you said, our vegetarian diet has a lot of protein too, and we just need to know how to make the best use of it!

Cheers
Krithika ( Jithiks)

Hi
Thanks friends for all your feed back.

thanks u for the post..................... i got lot of info.. from your post

thanks for a very informative post

Thanks for the information which gave an idea about intakes.

thanks for sharing