Although a vegetarian diet excludes meat, you can obtain high amounts of protein in a vegetarian diet. Not all plant proteins provide you with sufficient quantities of essential amino acids, but a variety of proteins can supply an ample amount of all the amino acids your body needs for optimal health. If you are interested in muscle building, the American Dietetic Association states that vegetarian diets can provide a healthy amount of protein for athletes as well as other lifestyles.
Breakfast
You do not need bacon and sausage for a protein-rich breakfast. You can enjoy a two-egg omelet with a variety of vegetables and vegetarian sausage and bacon. You can find vegetarian bacon made from tempeh and marinated in natural mesquite or bacon-flavored sauce. If you're in the mood for fruit, add shelled hemp seed to a yogurt-fruit parfait or smoothie. In addition to being high in protein, it provides you with a good source of omega-3 oils.
Lunch
Lunch can include a hot dog, corn dog, deli-meat sandwich, chicken sandwich, chicken nuggets or hamburger, all made from plant-proteins such as organic soy, mushrooms, nuts, seeds and wheat gluten or seitan. Some options taste amazingly similar to the original meat product. It is good not to eat the highly processed vegetarian meats, because "The Dr. Oz Show" suggests that soy isolate, a common ingredient found in these foods, is not good to eat in excess. Some vegetarian processed soy foods are minimally processed and do not contain soy isolate, so check the ingredient list to avoid this type of soy. Healthy types of whole soy foods include organic soy milk, tofu, tempeh and edamame.
Dinner
Make a Cuban meal with quinoa instead of rice and black beans on top. Quinoa is a whole grain, that, surprisingly enough, is packed with protein. It also contains all the amino acids your body needs to build and repair muscles. Add chunks or strips of marinated and grilled or pan-seared seitan that are seasoned with vegetarian chicken-flavored bullion. To complete the Cuban theme, add a few slices of pan-seared plantains on the side.
Snacks
For a healthy and balanced vegetarian diet, use snacktime to include more fruits and vegetables along with protein. Try snacks as simple as peanut or almond butter spread onto apple slices. Or dip broccoli, carrots, or celery in hummus. Hummus is made from chickpeas, which offer protein.
It's good not to overdo your protein intake, to avoid illnesses such as kidney disease, according to the Physicians Committee for Responsible Medicine. They recommend calculating your personal maximum by multiplying your weight by .36 to find the grams of total daily protein.
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