A lacto-vegetarian diet is a vegetarian diet that includes dairy products---except cheeses containing rennet or yogurt containing gelatin---but not eggs. Most vegetarians in India and the Mediterranean are/were lacto-vegetarians. When following any diet that does not include all foods groups, it is important that a person not become deficient in vitamins or minerals and that he takes in adequate protein, fats and carbohydrates to keep the body healthy and functioning optimally. Below are some examples of how lacto-vegetarians can consume enough protein without eating meat or eggs.
Step 1
Identify and qualify lacto-vegetarian sources of protein such as cheese, garbanzo beans, baked beans, cow's milk, lentils, peanuts and high-protein bread.
Step 2
Eat cheese. Lacto-vegetarians eat cheese with the exception of cheeses containing rennet because rennet comes from the stomach of newborn calves. Soft cheeses like cream cheese or cottage cheese do not contain rennet, though cottage cheese may contain gelatin. Strict vegetarians will always check labels.
Step 3
Drink milk. By incorporating milk and milk products into their diet, lacto-vegetarians give themselves more options for eating a high-protein diet. One 8-oz. serving of milk (regardless of fat content) has 8 grams of protein. Vegetarian protein powders can be added to milk and one serving adds 14 g. of protein as well as many nutrients that many lacto-vegetarians lack by not eating meat.
Step 4
Find recipes using beans, which are an excellent source of protein for lacto-vegetarians. One simple dish that is high in protein---and a staple for many vegetarian diets---in hummus (see recipe in "Tips"). Hummus, with carrots, celery or pita, can be the main course for a lacto-vegetarian and deliver 20 grams of protein. Add two slices of high protein bread (6.5 g per slice) and a slice of rennet-free cheddar cheese for 7 g. of protein and that is a meal that packs 40 g. of protein.
Step 5
Expand your options and check labels. It can be surprising how much protein non-meat foods have. One half cup of cottage cheese has 15 g. of protein, quinoa has 11 g. per half cup dry, tofu has 9 grams per 4 oz. serving and 1 cup of almonds has over 19 g. of protein.
Step 6
Think of ways to make shakes with tofu, nuts and nut milks as the high-protein base and then add avocados and/or and honey (other sources of protein). Make it even more high protein by adding whey or hemp protein powder.
Tips and Warnings
- Too much protein can put stress on the body, in particular the kidneys and heart, so check with your doctor about how much protein you should eat for your size, body type and activity level. It is possible to make cheese with plant-based rennet substitutes. There are many websites and in-store resources for lacto-vegetarians to determine if cheese is rennet free. Some companies, Horizon Organic is one of them, do not sell any rennet containing cheese. There are some excellent resources (see "Resources") for cheeses that are lacto-vegetarian appropriate. Hummus is made by combining 2 cups of canned garbanzo beans, 1/3 c. tahini, ¼ c. lemon juice, 1 tsp. salt, two cloves garlic, 1 tbsp. olive oil, 1 pinch paprika, 1 tsp. minced parsley. Blend the first five ingredients in a food processer or blender, then, when ready to serve, sprinkle with paprika and parsley and drizzle with olive oil. Hummus, because of the garbanzo beans and tahini, contains about 2 grams of protein per tablespoon.
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