High-Protein Diet for Vegetarians

People who adhere to a vegetarian diet abstain from eating meat altogether. Some do this for health reasons while others are motivated by ethical concerns. Most vegetarians are lacto-ovo vegetarians, meaning they do eat dairy products and eggs.

Benefits

The American Dietetic Association considers a vegetarian diet healthful, and studies have confirmed that vegetarians are less at risk for certain types of diseases.

Protein Requirements

Further studies have shown that vegetarians can easily meet their protein requirements by simply eating a variety of vegetables, especially leafy greens.

Sources of Protein

Vegetarians have a number of high protein, non-animal based foods to choose from including soy, beans, tempeh and leafy green vegetables. Lacto-ovo vegetarians can turn to dairy and eggs for protein.

High-Protein Foods

Soy is high in protein and low in fat and is a good source of calcium and iron. There are many soy products available, including tofu, meat substitutes, energy bars and shakes. Beans and legumes are a great source of protein and are high in fiber.

Considerations

Though a high-protein vegetarian diet is attainable, vegetarians should seek to maintain a healthy balanced diet that includes a variety of foods.