Vegetarian Protein Ideas

Whether you are a vegetarian who does not eat meat or eats no animal products at all, you need to consume alternate sources of protein. Quite a few animal- and plant-based protein sources are acceptable in most vegetarian diet plans. Many of these items, such as beans and eggs, are easy to substitute for meat in recipes.

Soy Foods

Soy foods can easily become a major component in a vegetarian diet. Products such as veggie burgers and veggie hot dogs, textured vegetable protein, soy milk and tofu are simple substitutes for their animal-product-based counterparts. Soybeans are naturally high in protein, and products derived from them also have that benefit. According to the book "A Dietitian's Guide to Vegetarian Diets," 1 cup of regular soy milk contains 6.6 grams of protein, and 1/2 cup of tofu contains 10 grams of protein.

Dairy and Eggs

If your vegetarian diet includes dairy and eggs, you have an ample source of protein at your fingertips. Dairy products such as low-fat milk, yogurt and cheese are prime protein sources, as are eggs and egg-based dishes. One large egg offers up about 6.5 grams of protein. Milk is another good source of protein; according to the USDA's Nutrient Data Laboratory, 1 cup of skim milk contains about 8 grams of protein.

Nuts

Nuts and nut butters are plant-based protein sources that you can enjoy as long as you have no allergies to these foods. "The Dietitian's Guide to Vegetarian Diets" recommends that, for optimal nutrition, you should consume raw, unsalted nuts and nut butters with no added sugar or salt. The book states that raw almonds contain about 7 grams of protein in a 1 oz. serving. Peanut butter also contains about 7 grams of protein in a 2 tbsp. serving.

Legumes

Legumes are a low-fat source of protein that's inexpensive, making them a draw for vegetarians on a budget. One of the best legumes that you can consume, protein-wise, is lentils. One cup of cooked lentils contains about 18 grams of protein. Other protein-packed legumes include garbanzo beans, at about 14.5 grams of protein per 1 cup serving, and lima beans, at about 15 grams of protein per 1 cup serving.