Some of the best high-protein foods for vegetarians

Legumes:

• Lentils: A versatile source of protein that can be used in soups, stews, salads, and more.

• Chickpeas: Great for making hummus, curries, or roasted as a snack.

• Black beans, kidney beans, and pinto beans: Ideal for bean salads, burritos, and chilli.

Tofu and Tempeh:

• Tofu: A soybean-based product that can be used in stir-fries, scrambles, or grilled as a meat substitute.

• Tempeh: Made from fermented soybeans, it has a nutty flavour and can be sliced, marinated, and cooked in various ways.

Seitan (Wheat Gluten):

• Also known as wheat meat, it's a high-protein meat substitute used in many vegetarian and vegan dishes

Edamame:

• Young soybeans that are rich in protein and make a delicious snack or addition to salads and stir-fries.

Quinoa:

• A complete protein source with all essential amino acids, perfect for salads, bowls, or as a side dish.

Nuts and Seeds:

• Almonds, peanuts, cashews, and pumpkin seeds are high in protein and healthy fats.

• Chia seeds, flaxseeds, and hemp seeds are great additions to smoothies, yogurt, or oatmeal.

Dairy and Dairy Alternatives:

• Greek yogurt, cottage cheese, and cheese (for lacto-vegetarians) are protein-rich options.

• Plant-based milk alternatives like soy milk, almond milk, and oat milk can also be good protein sources if fortified.

Whole Grains:

• Brown rice, farro, bulgur, and barley are higher in protein compared to refined grains.

Eggs:

• Eggs are an excellent source of protein for lacto-vegetarians.

Plant-Based Meat Alternatives:

• Many vegetarian-friendly meat substitutes are made from soy, peas, or other plant-based ingredients. (ie - plant based protein powders as well).

Leafy Greens:

• While not as protein-dense as other options, vegetables like spinach, kale, and broccoli still contain some protein.

Spirulina and Chlorella:

• These blue-green algae are rich in protein and often used in smoothies or supplements.

Remember that variety is essential in a vegetarian diet to ensure you get a wide range of nutrients. Combining different plant-based protein sources can help you meet your protein needs and provide a more complete amino acid profile.