you can still get plenty of protein if you are vegetarian. some high protein foods if you eat eggs and dairy products are eggs greek yogurt and milk. if you are vegan then lentils legumes tofu and quinoa are great sources of protein. remember to eat plenty of fruits and vegetables as well to get all the nutrients you need. protein needs can be met by eating a variety of plant-based foods. protein sources from the protein foods group for vegetarians include beans and peas nuts nut butters and soy products (tofu tempeh veggie burgers). milk products and eggs are also good protein sources for lacto-ovo vegetarians. beans and legumes top the list as excellent sources of protein. nuts and whole grains are also on the list; bear in mind that nuts have high fat content but those are unsaturated fats. of course if you are an ovo-lacto-vegetarian milk produts are also sources of protein but err on the side of low-fat dairy products. eggs should be used in moderation because the yolk is high in cholesterol but it is the white that is loaded with protein so consider egg beaters. here's a link to a webmd page that will help guide you. quinoa is a good source of protein in place of meat nuts and beans can be good too beans beans the magical fruit the more you eat them the more you poot. but you also get lots for protien not as much as with meat but if you eat a proper diet you will get all the nutrients your body needs.
how do i get protein if i am a vegetarian?