High-protein Lacto-ovo Vegetarian Diet

Protein is a nutrient comprised of amino acid chains and serves as a building block for cells and muscle tissue. Humans typically need about 0.36 g of protein for each pound of body weight, or about 50 to 60 g per day, according to the Vegetarian Resource Group. Although following a high-protein diet as a lacto-ovo vegetarian may seem challenging, certain vegetarian foods can help you maintain high protein intake. Talk to your doctor before adopting a high-protein lacto-ovo vegetarian diet.

Protein Intake

There is no set amount of protein that constitutes a high-protein lacto-ovo vegetarian diet. However, people following high-protein diets may derive up to 34 percent of their calories from protein, according to the Feminist Women's Health Center. This may amount to about 150 g a day or more. By comparison, people consuming recommended protein amounts derive only about 10 to 12 percent of their calories from this nutrient.

High-Protein Lacto-Ovo Vegetarian Foods

Lacto-ovo vegetarians, who consume dairy products and eggs but not meat, can obtain a wealth of protein from food sources. Seitan, made from wheat gluten, is a rich source of protein --- a 3-oz. serving provides 31 g of this nutrient, according to the Vegetarian Resource Group. A 1 cup serving of tempeh, a meat replacement made from soybeans, contains about 41 g of protein. Legumes such as chickpeas, lentils, black beans, black-eyed peas and kidney beans all contain more than 10 g of protein per 1 cup serving. Lacto-ovo vegetarians can also obtain protein from dairy products and eggs. A 1/2-cup serving of milk, ice cream or yogurt contains about 4 g, states the Ohio State University Medical Center. A medium egg provides about 7 g of protein.

Balancing Your Diet

A high-protein lacto-ovo vegetarian diet should contain a variety of foods to maintain a balance of fats, minerals, vitamins and other nutrients. Include fresh vegetables and fruits, which provide vitamins, minerals and dietary fiber. Also, a high-protein diet should include carbohydrates, found in whole-grain products and starchy vegetables such as potatoes and corn. A sample high-protein meal might include a 3-oz. serving of seitan, a 1 cup serving of lentil soup, 3 oz. of steamed vegetables and a slice of whole-grain bread served with olive oil dipping.

Considerations

Relying on eggs and whole milk dairy products as protein sources in a lacto-ovo vegetarian diet may increase your intake of saturated fats, which can elevate "bad" cholesterol and promote blockages in your arteries. Full-fat dairy products can elevate your risk for heart disease, according to MayoClinic.com. If you have liver or kidney disease, a high-protein diet may worsen these conditions --- consuming large amounts of protein can create excess waste from protein metabolism, placing additional strain on your liver and kidneys.