What are good sources of protein for vegetarians?

Good sources of protein for vegetarians include tofu, tempeh, seitan, low-fat cheeses and other dairy products, legumes and nuts/seeds. In this video, culinary nutritionist Layne Lieberman, RD, shares her favorite plant-based protein sources. 

Meat may be a high-quality protein food, but vegetarians shouldn’t have any trouble eating plenty of high-quality protein from non-meat sources. Some of the best meat-free protein foods include:

• Eggs
• Milk
• Cheese
• Yogurt
• Soy products like tofu and soy milk

Nuts, nut butters and beans (legumes) are also high-protein, and should be included in a vegetarian diet. 

Some people, especially teens, start eating a vegetarian diet without much knowledge about protein or other nutrients, and end up with a very unbalanced diet. For example, vegetarians can run into problems getting enough protein if they avoid or limit dairy and eggs. Avoiding those high quality protein foods can impact protein intake, unless very special attention is paid to eating lots of beans, soy and nuts. 

Variety is key to a healthy and balanced meatless diet. Potato chips, soft drinks, candy, sugary cereals and pastries are all vegetarian, but that doesn’t make them healthy. Being a vegetarian doesn’t mean just swapping soy burgers for beef burgers, while eating highly processed junk food. Vegetarians need to focus on vegetables, fruits and whole grains, too.

So if you want to give up meat, make sure your meals and snacks include 1-2 servings of those non-meat protein sources. Here are some ideas for a day of protein: 

• Breakfast: milk, yogurt or eggs
• Lunch: cheese, nut butters or yogurt
• Snacks: bars with nuts, hummus, cheese, yogurt, nuts
• Dinner: beans, tofu, cheese, eggs

Some examples of good sources of plant proteins for vegetarians are:

• beans
• lentils
• soy products
• nuts
• seeds

Vegetarian sources of proteins -- that are also carbs -- include beans (soybeans/edamame are a complete protein), quinoa (a grain you can prepare like rice or like oatmeal or make it with some cheese and broccoli heads; note: quinoa pasta will provide a little less protein). Vegetarian sources of protein that are also healthy fats include nuts and seeds. One seed in particular, hempseeds, provide a complete protein. So instead of a banana, add a nut butter (you can even freeze this and make it a great dessert), instead of just ice cream, have a 1/2 scoop less and add berries and hemp seeds.