How can a vegitarian who does not consume milk eggs or meat have complete proteins in there diet?

Answer 1

Vegetarians can have a well balanced, wholesome diet, given that they eat consciously healthy foods.

There is a myth that vegetarians and vegans lack "complete proteins" because they do not consume meat. So how did this myth come about?

In 1914, Thomas B. Osborne and Lafayette B. Mendel conducted studies on rats, which suggested that they grew best when fed a combination of plant foods whose amino acid patterns resembled that of animal protein. That makes sense, as all baby mammals, rats and humans included, grow best when fed the perfect food for baby mammals: their mother's milk. The term "complete protein" was coined to describe a protein in which all eight or nine essential amino acids are present in the same proportion that they occur in animals. "Incomplete protein" described the varying amino acid patterns in plants. It's a misleading term, because it suggest that humans (and other animals, one would assume) can't get enough essential amino acids to make protein from plants.

Fortunately, the theory that plant proteins are somehow "incomplete" and therefore inadequate has been disproven. All unrefined foods have varying amounts of protein with varying amino acid profiles, including leafy green vegetables, tubers, grains, legumes, and nuts. All the essential and nonessential amino acids are present in any single one of these foods in amounts that meet or exceed your needs, even if you are an endurance athlete or body builder.

Answer 2

Vegetarians that d not consume milk or eggs are called Vegans. They get their protein by vegan power shakes, Soy products including Seitan and eating a lot of peanut butter and nuts. Seitan is very good, I personally enjoy it in Sukiyaki, here are the ingredients just incase your interested in how it taste:

2 tablespoons oil (optional)
1 pound firm tofu, sliced 1/3 inch thick
1/2 pound seitan, sliced as thinly as possible (1/4 inch thick or less) (optional)
3/4 pound mushrooms, preferably some or all fresh shiitake mushrooms and enoki orshimeji (oyster mushrooms)
1/2 kabocha or butternut squash, cut into 1/3-inch slices
2 zucchinis, thickly sliced, or 1/2 bunch broccoli, cut into spears
1 pound shirataki noodles (sometimes referred to as konnyaku noodles)
1 cup soy sauce
1/2 cup granulated sugar, FruitSource, or 3/4 cup brown rice syrup
1/3 cup mirin
6 cups roughly cut napa cabbage, mustard greens, or kale
4 bunches green onions, cut into 3-inch lengths
4 cups mung bean sprouts (optional)
1 to 2 teaspoons grated fresh ginger (optional)

"Heat the oil in a deep, large skillet, and saute the tofu and seitan on both sides until browned. Push the tofu and seitan over to one side of the pan, add the mushrooms, and saute for another minute until browned. (These steps can be omitted if you would like to eliminate the oil. Simply place the tofu and seitan in the skillet, and follow the rest of the recipe).

Push the mushrooms to another part of the skillet, then add the squash, zucchini, and shirataki noodles, separately and in neat piles in the skillet. Combine the soy sauce, sweetener of choice, and mirin, and add to the skillet. When the contents have come to a boil, turn down the heat to a gentle simmer. Add the greens, green onions, and bean sprouts, all in separate piles, and continue simmering for a few minutes until the vegetables are tender. Add the ginger, cook another moment, then taste. If the broth is too salty, add some water. (The vegetables themselves will exude water; thus, the additional water is a matter of taste).

Each diner helps himself to the delectables in the skillet, eating them with an ample supply of rice. It should be noted that the sodium content is not as frightfully high as it would seem, since most of the liquid in the pot is not consumed.

Yield: 6 servings"

*This recipe was gotten off of: http://www.gourmetsleuth.com/seitanrecipes.htm#Sukiyaki%20(Sukiyaki)