The elimination of meat in the vegetarian diet also means a significant decrease in protein consumption. According to the American Heart Association, plant-based proteins can provide the amount of protein necessary in the diet. You can use a variety of options to get protein in the diet, either alone or mixed into other dishes.
Legumes
Many legumes contain a high amount of protein and fit into the vegetarian lifestyle. Legumes are plant-based protein sources that grow inside of pods. Common options that are easily accessible include beans, lentils and peas. The Vegetarian Resource Group lists lentils, black beans, kidney beans, chickpeas, pinto beans, black-eyed peas and lima beans on its website as legumes with high protein levels. These food sources of protein work well on their own or mixed into rice dishes, soups, salads or vegetarian casseroles.
Tofu
Tofu is often used in vegetarian cooking in place of meat. You can season tofu in a variety of ways, making it a versatile vegetarian staple. Tofu adds the benefit of high protein levels for additional nutritional value. According to the Vegetarian Resource Group, 4 ounces of firm tofu provides 11 grams of protein. Try tofu in a vegetarian stir-fry, in a salad or inside a sandwich for variety. Experiment with your favorite seasonings when preparing the tofu. Silken tofu works in desserts or in smoothies for a different way to boost your protein intake.
Quinoa
Quinoa is a grain-like seed with a nutty flavor. The Vegetarian Resource Group lists its protein content as 9 grams per cup when cooked. Quinoa is a versatile addition to the vegetarian diet. It works well for breakfast in place of oats. Flavor it with cinnamon, nuts and your preferred sweetener. You can also cook quinoa for dinner by adding your favorite vegetables and sauces. Use it in place of rice for variety in your diet.
Soy Dairy
Soy dairy products rank slightly lower in protein content but still offer a valuable source in the vegetarian diet. A cup of plain soy milk contains 7 grams of protein while 6 ounces of soy yogurt adds 6 grams of protein. Consume these soy products plain, or add them to smoothies or cereals for extra nutrition.
Nut Butters
Nuts and nut butters offer a convenient source or protein that works well on the go. An ounce of peanuts contains 7.3 grams of protein, according to the Vegetarian Society. Spread 2 tablespoons of almond butter on crackers or bread for an additional 5 grams of protein during your day. Try different types of nuts and nut butters for variety.
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