The idea that all vegetarian diets are lacking in protein is one of the most common misconceptions about vegetarianism. There are many foods other than meat that contain protein Getting enough protein in a vegetarian diet is easy, especially for lacto ovo vegetarians, who eat eggs and dairy products.
Cheese Protein
Many vegetarians eat cheese. A single one-ounce serving of cheese contains 7 – 9 grams of protein.Cheese also provides needed calcium and B vitamins for vegetarians. Cheese can be high in fat and cholesterol though, and some vegetarians can rely too much on cheese as a protein source. Low fat cheese and soy cheese can be healthier alternatives to full-fat cheeses. Some people, especially those who choose to become vegetarian for ethical and health reasons, prefer to buy organic cheese from local farms and cheeses free of animal rennet.
Protein in Dairy Products
Lacto vegetarians can get both protein and calcium from consuming cheese and other dairy products, such as milk and yogurt. An 8 oz. glass of milk, for example, contains 8 grams of protein
Yogurt is another good vegetarian protein, and an 8 oz. container of yogurt typically contains 6-7 grams of protein. Greek style yogurt is a lower sugar alternative that is still high in both protein and calcium. Yogurt with fruit is a good choice for a vegetarian breakfast, lunch, or a light snack. Soy milk and soy yogurt are also alternatives for vegans and lactose-intolerant people.
Vegetarian Egg Dishes
Eggs are a great source of protein for vegetarians. Low in saturated fat and rich in vitamins and nutrients, one egg contains 4 grams of protein. Vegans and some vegetarians prefer to avoid eating eggs for ethical, health or environmental reasons. Others buy fresh eggs from local farmers.
When people think of eggs, they commonly think of breakfast, but there are egg dishes for any time of day. A few ways to enjoy eating eggs:
- boiled eggs on salads.
- deviled eggs
- egg white omelets
- scrambled eggs
- breakfast burritos
- vegetable quiches
- vegetable fried rice
- vegetarian frittata
- vegetarian strata
- soufflé
- French toast
Other Vegetarian Proteins
Eggs and dairy products can end up becoming the main sources of protein for some lacto-ovo vegetarians, because these are common foods in many omnivorous diets.. It is important, however, not to rely solely on eggs and cheese for protein. Variety is the key when planning a vegetarian diet, and there are many other sources of protein for lacto-ovo vegetarians and vegans, such as whole and processed soy, beans and seeds, nuts and legumes, whole grains, and even some vegetables and fruits.
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