A vegetarian diet focuses on consumption of plant-based foods, such as vegetables, nuts, fruits, seeds, grains and legumes. A lacto-ovo vegetarian diet permits consumption of eggs and dairy products, but a vegan diet does not. Both types exclude meats such as fish, pork, poultry and beef. Although adequate protein intake is a concern among vegetarians, simple strategies can help you meet your protein needs. Humans typically need 0.36 g of protein per day for each pound of body weight, according to the Vegetarian Resource Group.
Eggs
For lacto-ovo vegetarians, eggs can provide vegetarian protein for physical energy and strength, as well cognitive function and tissue repair. A large egg contains about 7.03 g of protein. However, whole eggs are high in saturated fat, which can contribute to cardiovascular disease. Opt for egg whites for vegetarian omelets, breads, frittatas and soups -- one egg white provides about 3.6 g of protein, but contains no cholesterol or saturated fat.
Meat Replacements
Several foods are commonly used as replacements for meat in the vegetarian and vegan diets, and can help you meet your daily protein needs. Seitan, a meat replacement made from wheat gluten, is a rich source of protein -- a 3-ounce serving contains about 31 g of protein. Tempeh, a product made from fermented soybeans, provides about 41 g of protein per cup. Tofu, one of the most common meat replacements in the United States, contains about 11 g of protein per 4-ounce serving.
Legumes
Legumes, which include beans, offer a wealth of protein for vegetarians and vegans. A 1-cup serving of black beans contains 15 g of protein, and a cup of lentils provides about 18 g. Other protein-rich legumes include garbanzo beans, black-eyed peas, kidney beans and lima beans. Incorporate legumes into casseroles, soups, stews and vegetarian curries to boost your protein intake.
Low-Fat Dairy
Add low-fat dairy products to your lacto-ovo vegetarian diet to increase your protein intake. A 1-ounce serving of part-skim mozzarella cheese provides about 6.88 g of protein. A cup of fat-free milk contains about 8.4 g. Avoid whole-milk products, which are high in artery-clogging saturated fat. If you are a vegan or are allergic to dairy products, opt for soy-based dairy replacements, which are also rich in protein.
Sample Meal
A sample vegetarian protein meal might include a 1-cup serving of grilled seitan, a garden salad topped with 1 ounce of shredded mozzarella cheese, a 3-ounce serving of lentil soup and an 8-ounce glass of skim or soy milk. A vegetarian protein breakfast might include an egg-white frittata with diced vegetables and low-fat cheese, a vegetarian sausage patty and an 8-ounce serving of soy or skim milk.
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