A diet in which you get 40 percent of your calories from protein is considered a high-protein diet. High-protein diets commonly help promote weight loss and build muscle. Fad high-protein diets are criticized because they promote red meat and cheese, which are high in cholesterol and saturated fat. Vegetarian protein sources tend to be healthier, lower in fat and cholesterol. A high-protein diet is generally not healthy in the long run, however. The Mayo Clinic recommends staying on a high-protein diet for no longer than four months. Check with your doctor first to make sure a high-protein diet is right for you.
Step 1
Keep a daily journal of everything you eat, and the calorie and protein content of each. For most foods, this information is listed on the package, but if it is not, a quick Internet search or LIVESTRONG's MyPlate can help you find the information you need. For a 40 percent vegetarian protein diet, 40 percent of your daily caloric intake should come from a vegetarian protein source. For example, if you consume 2100 calories daily, 840 of those calories should come from vegetarian protein.
Step 2
Make vegetarian protein your main staple in every meal. Some examples of vegetarian protein sources are tofu, beans, quinoa, fake-meat products, eggs, cheese and yogurt. For breakfast, eat a scrambled egg with chopped vegetables. Eat Greek yogurt and berries for a mid-morning snack. For lunch, try a sandwich made with vegetarian lunch "meat" and protein-enriched bread. Salted edamame soy beans make a great mid-afternoon snack. For dinner, try baked tofu, brown rice and sauteed vegetables.
Step 3
Eat fruits and vegetables that are high in protein. Examples include avocado, broccoli, spinach, peas, artichoke, asparagus and beet greens.
Step 4
Supplement your diet with vegetarian protein powder and protein bars. Protein powders are mixed with milk and usually contain 20 g to 40 g of protein per serving. The powders come in a variety of flavors. Try making yourself a high-protein milkshake after dinner as a dessert. Protein bars commonly yield 10 g to 20 g of protein and are a great way to add some extra protein after a workout or if you are on the go. Throw a protein bar in your bag so you'll have something to nosh on if you feel hunger pangs while you're out.
Things You'll Need
- Journal
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