Some people just don’t want to eat meat, but getting enough protein in their diet can be a problem for those who do not eat animal sources.

Protein is one of the most important components of the human body. It makes up muscle tissue, and is instrumental in creating enzymes and their resulting hormones and other substances. Without it, the body couldn’t function.

Most people get protein from animal sources:  beef, pork, veal, lamb, poultry. When you decide to live a vegetarian or vegan lifestyle, there have to be other sources for you.

Before we go further, let’s describe what makes someone a vegan or a vegetarian. First, there are different categories:

* Vegetarian – Describes anyone who doesn’t eat meat of the varieties named above.

* Lacto-vegetarian – Someone who does not eat meat, but eats dairy products such as cheese and milk.

* Ovo-vegetarian – Someone who eats eggs, but not other meat sources.

* Vegan – Someone who doesn’t eat meat, dairy or eggs. They usually also try not to use products created from animals such as shoes or clothing.

Other Protein Sources

The world is full of protein. For the average person, getting their protein if they eat meat is not usually a problem. If anything, they get too much protein.

For the person who doesn’t eat meat, this can be a bit trickier but we have solutions.

* Legumes – This is another name for beans. Beans represent plant protein. The good thing about plant protein is that it doesn’t contain as much fat, especially saturated fat, as animal sources. Include beans in at least two meals a day.

* Nuts – Nuts contain more fat than beans, but it is the good kind of fat. Some contain omega-3 fatty acids. Try eating almonds, walnuts, pistachios, Brazil nuts and peanuts. Having one or two servings of nuts a day can provide you with healthy fats. Some nuts also come in oils that can be used to create salad dressings or used to cook.

* Dairy products – If you are a lacto-vegetarian, stick with low-fat or fat-free dairy products. This way you get the protein and vitamins without all the added fat.

* Soy – Soy is also plant protein. Consider eating soybeans, miso (soybean paste) and tofu.

* Whole grains – Grains provide protein and also a good source of carbohydrates. Try to use whole grains that contain all three parts of the grain including rye, rolled oats, quinoa, millet, bulgur, buckwheat and the like. Avoid white flour products because of the sugar content and high glycemic index.

* Algae – You may have heard that pond scum is all the rage lately. We are specifically talking about spirulina and chlorella. They have a high plant protein content and are a constant subject of scientific research to find a better source of protein.

If you are you a vegan or a vegetarian, you don’t have to worry about getting sufficient protein.