Ovo Vegetarian Diet Protein Sources

Vegetarians are less likely to develop serious chronic diseases like diabetes and heart disease, the People for the Ethical Treatment of Animals reports. Ovo vegetarians are vegetarians that exclude meat and dairy but allow eggs. Despite not eating meat, there are plenty of ovo vegetarian protein sources for you to choose from.

Eggs

Eggs put the "ovo" in "ovo vegetarian." Good thing, because eggs are an excellent source of high quality vegetarian protein. A single large egg contains more than 6 g of protein according to the USDA Nutrient Database. Additionally, the protein in eggs are especially well absorbed, Wageningen University states. Eggs can be eaten as part of a veggie omelet, hard boiled for a snack or in healthy, low-fat desserts.

Lentils

Lentils are an excellent source of protein as well as calcium, potassium and folic acid. A single cup of pink lentils contains nearly 50 g of dietary protein. Lentils are especially rich in dietary fiber, boasting 10 g per half cup. High fiber diet can reduce high cholesterol and help you manage your weight, MayoClinic.com states.

Beans

Beans like garbonzo beans and kidney beans are a high-fiber source of protein for vegetarians that are bursting with antioxidants. A healthy diet that contains antioxidant rich foods can reduce the risk of certain cancers. In a chemical analysis of antioxidant sources published in the May 2002 "Journal of Nutrition," BL Halvorsen of the University of Oslo found that beans like black beans contained an abundance of antioxidants.

Quinao

Quinoa is a high protein alternative to starchy grains like white rice and bread. Just 1/2 g serving of cooked quinoa contains 4 g of protein, the USDA reports. Importantly, quinoa is a rare plant source of vegetarian complete protein -- meaning that it has all of the 9 amino acids the human body requires -- Ohio State University reports.

Soy

Soy in the form of soymilk and tofu is a tasty meat substitute appropriate for ovo vegetarian diets. Additionally, regularly consuming soy can lower elevated "bad" LDL cholesterol levels, the National Center for Complementary and Alternative Medicine reports. Tofu can be used to bump up the protein content in stir fries, soups and stews.