A well-planned vegetarian diet can be a healthy way to eat. The three main types of vegetarian diets are lacto-ovo, which allows dairy and eggs; lacto, which allows dairy; and vegan, which includes only plant foods. Protein, which is found in every cell, tissue and organ in your body, has many important functions and is essential for growth and maintenance. According to the Vegetarian Resource Group, most adult men need 56 to 70g protein daily, while women need 46 to 58g. The best way to meet your protein needs on a vegetarian diet is to eat a variety of plant-based foods -- unrefined grains, legumes, seeds, nuts and vegetables -- throughout the day.
Soy
Soy is available in many forms. Tempeh -- cultured soybeans with a chewy texture -- have 41g protein in 1 cup. Cooked soybeans provide 29g per cup. Try tofu, with 9 to 11g protein in 4 oz., stir-fried with vegetables and served with rice. Cooked textured vegetable protein, or TVP, has 8g protein in ½ cup; it is the main ingredient in products such as frozen "meat" crumbles, breakfast "sausage" patties and many veggie burgers, which have 13g per patty. Soy veggie dogs have 8g per link. Calcium-fortified soy milk, with 7g protein in 1 cup, and soy yogurt, which has 6g per 6 oz., are a good way to replace calcium in your diet if you do not eat dairy products. According to Soy Connection, soy products are also good sources of B vitamins, especially B6 and folate. The content of other nutrients, such as fiber, iron, calcium and zinc, varies depending on the form of the soy product.
Legumes
Legumes include dried beans, peas and lentils. MayoClinic.com notes they are naturally low in fat, cholesterol-free, high in protein, folate, potassium, iron and magnesium and contain beneficial fats and soluble and insoluble fiber. Some examples include lentils, with 18g protein in 1 cup; black beans, with 15g in 1 cup; kidney beans with 13g per cup; chickpeas, baked beans or pinto beans, which each have 12g protein in 1 cup. Eat beans and rice, three bean salad, split pea soup, vegetarian chili with cornbread, hummus with pita bread or a bean burrito.
Seeds, Nuts and Nut Butters
Nuts and seeds can add taste, texture and variety to a vegetarian diet. A 2-tbsp. serving of peanut butter or ¼ cup almonds both provide 8g protein. With peanut butter, look for "natural" varieties that do not contain added hydrogenated fats. A 2-tbsp. serving of almond butter or ¼ cup almonds or sunflower seeds each contain 5g protein. Nuts tend be good sources of magnesium, manganese, zinc, phosphorus and fiber. Walnuts are high in omega-3 fatty acids; almonds are rich in vitamin E; and peanuts provide folate and niacin.
Whole Grains
Whole grains can also be a good source of protein. Quinoa, the highest-quality plant protein, has 9g protein in 1 cup. It cooks like rice and you can use it in recipes in place of rice or pasta. A 3 oz. bagel also provides 9g protein. In a 1-cup serving, whole-wheat spaghetti has 8g, bulgur has 6g and brown rice or oatmeal provide 5g protein. Whole-wheat bread has 5g protein in two slices. In addition to fiber, grains are important sources of thiamin, riboflavin, niacin, folate, iron, magnesium and selenium.
Eggs
Eggs are a high-quality source of protein, providing 6g protein in a large egg. Use healthy cooking techniques, such as scrambling, poaching or frying in a non-stick pan with a small amount of canola oil. Add vegetables to make an omelet. To limit cholesterol, use egg whites or egg substitute.
Dairy
Dairy products are another high-quality protein source. One cup milk or 1 oz. cheese provides 8g protein; 8 oz. yogurt has 11g; and cottage cheese has 24g in 1 cup. Look for non-fat and low-fat versions of dairy products. The USDA cautions you not to overload meals with high-fat cheese to replace meat. Dairy products are also good sources of calcium and vitamin D.
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