Protein provides you with the essential amino acids that the tissues throughout your body need to repair and rebuild; it also can help keep your immune system healthy. As a vegetarian, you have to make sure you get enough protein in your diet and eat various forms of protein. There are some common high protein, vegetarian-friendly foods, but other foods, such as whole grains and some vegetables, can also provide protein.
Nut Butters
Nut butters, such as almond butter, peanut butter and soy butter, are high in protein, containing around 5 to 8 g per serving. In addition to being high in protein, nut butters tend to be high in fat, but the fat they contain is considered healthy unsaturated fat. Choose nut butters that do not contain trans fats. Trans fats can raise your blood cholesterol to unhealthy levels.
Nuts and Seeds
Similar to nut butters, nuts contain high amounts of protein and high amounts of fat. Eating a variety of nuts and seeds can provide you with an assortment of nutrients in addition to protein. According to The Vegetarian Resource Group website, ¼ cup of almonds will provide you with 8 g of protein and ¼ cup of sunflower seeds will provide you with 6 g of protein. Nuts and seeds, such as walnuts and flaxseed, are also high in omega-3 fatty acids, which are essential nutrients for your overall health.
Beans
Beans are high in fiber, protein, vitamins and minerals. You can mix beans into salads and stir fries, make them into bean burgers, or eat them alone. According to The Vegetarian Resource Group, a 1-cup serving of black beans provides 15 g of protein, while there are 13 g in kidney beans, 12 g in pinto beans and 11 g in black-eyed peas.
Lentils
Lentils are a common high protein food eaten by vegetarians. Lentils are not only high in protein, but they also provide you with a significant amount of iron and B vitamins such as folate. One cup of cooked lentils has 18 g of protein, reports The Vegetarian Resource Group.
Cheese
The amount of protein in cheeses will vary, but protein is high in all types. Cottage cheese is a high protein cheese with about 25 g per serving. However, with cheeses, it is important to ensure that the cheese is actually suitable for vegetarians. Rennet is an ingredient derived from the lining of a cow's stomach and is used as a bonding agent in some cheeses. Cheeses do not have to indicate whether they are suitable for vegetarians, but some companies choose to voluntarily label their cheeses.
Tofu
Tofu is derived from the raw soy bean and is high in protein. Tofu is considered a complete protein, which means that is provides you with all the essential amino acids you need in one source. Generally, plant-based proteins are considered to be incomplete proteins and you have to eat various different proteins to get all your essential amino acids.
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