An ovo-vegetarian is similar to a standard vegetarian, because they exclude meat, poultry and seafood, but the main difference is an ovo-vegetarian does not eat dairy. As an ovo-vegetarian you eat eggs; however, they are high in cholesterol, so you should eat them in moderation. Dairy contains saturated fat, so avoiding it completely may be good for your health, according to MayoClinic.com.
Eggs
Eggs contain 6g protein each. The daily recommended intake of cholesterol is 300mg, according to the USDA RDI. However, if you have any heart or hypertension issues, 200mg is suggested as a maximum intake, as stated by the American Heart Association. Each egg contains about 215 to 250mg cholesterol, so do not plan for eggs as a major protein source in your ovo-vegetarian diet. Eggs are not only high in cholesterol, they contain saturated fat. MayoClinic.com explains that saturated fat and cholesterol are known to raise your blood pressure, cause heart disease, obesity and other health issues. For saturated fats, MayoClinic.com suggests limiting it to no more than 7 percent of your total daily calorie intake.
Dairy Alternatives
You can find an increasing number of high-protein, dairy-free products, such as almond milk and cheeses; soy milk -- which can give 7g protein in 1 cup -- soy cheese, yogurt and cream cheese; coconut milk and ice cream; rice milk, oat milk; and hemp milk. Some of these alternatives provide a good source of protein, depending on the brand. Many have been fortified with vitamins and minerals, such as vitamin B12, vitamin D and calcium.
Soy
You may have noticed soy in various types of high-protein foods. As an ovo-vegetarian, you can eat tofu, steamed soybeans, tempeh or fermented soybeans, which has 22g of protein per 4 oz., and processed meat alternatives that are made from soy, such as vegetable-based burgers, hot dogs, bacon strips, sausage, chicken patties and deli meat. When choosing meat alternatives, check the ingredient label to avoid dairy items. Casein is a milk protein, which should be avoided if you're an ovo-vegetarian.
Seitan
Seitan is made from wheat gluten and can provide protein that has a meaty texture. You can find this ready-made at many health food stores. It is usually marinated in natural or organic sauces and ready to eat as a small protein snack in the form of a beef jerky alternative, which contains 10g for a 1 oz packet, or in larger portions for a meal instead of steak, chicken or pork, which provides about 23g to 30g of protein for 4 oz. Seitan is not recommended for those with a wheat allergy or celiac disease.
Hemp Seed
Hemp seed is an efficient source of protein -- you can get 11g of protein from only 3 tbsp. of it. If you are in a rush and don't have time to cook a satisfying breakfast or prepare a hearty snack, sprinkle hemp seed on your breakfast cereal or mix it in fruit juice.
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