A vegetarian diet is based on foods derived from plant sources, such as fruits, vegetables, grains, seeds, sprouts and nuts. Some vegetarians also include foods produced by animals, such as eggs and dairy products, in their diets. Some people in the U.S. believe that a vegetarian diet cannot provide sufficient protein for optimal health. Although vegetarians typically consume less protein than omnivores, it is easy to obtain the amounts of protein needed for building healthy cells and maintaining energy, according to the Vegetarian Resource Group. Numerous appetizing vegetarian foods are abundant sources of protein.
Soy Yogurt
According to the Vegetarian Resource Group, soy yogurt is a rich source of protein--a 6-oz. serving provides about 6 g of this essential nutrient. Most large supermarkets carry soy yogurt in a variety of flavors, including cherry, strawberry, banana and blueberry. Flavored soy yogurts typically contain real fruits, rather than artificial flavorings. They are also dairy-free, so they are suitable for people for vegans and those who are lactose intolerant.
Tempeh
Tempeh is a meat replacement made from fermented soybeans. This food originated in Indonesia, where it has been used as a dietary staple for over 2,000 years, according to the World's Healthiest Foods website. Although less common than tofu in the West, it can be found in some large supermarkets and health food stores. This food has a nutty flavor and a firm, chewy texture. Tempeh is typically used in stir fry dishes, but can also be eaten plain or used in vegetarian sandwiches. A 4-oz. serving of protein provides about 42 percent of the recommended daily intake of protein.
Avocados
Avocados are protein-rich foods that can be used in a variety of dishes, including salads, sandwiches and burritos. This fruit is the primary ingredient in guacamole, a spicy vegetarian dip typically served with Mexican fare. According to the World's Healthiest Foods website, a 1-cup serving of fresh avocado contains almost 3 g of protein, or about 5.8 percent of the recommended daily intake. Avocados are also abundant sources of vitamin K and monounsaturated fats.
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