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Sources of vegetarian protein

Vegetarians should always have as wide a variety of foods as possible to ensure they get enough protein in their diet. If you eat too much of one food, you risk building an intolerance to it over time.

Where can you find protein?

The best sources of protein for vegetarians  who don't eat dairy products (vegans) are:

Tofu
Quorn
Peanuts
Lentils
Soy beans
Tinned baked beans
Red kidney beans
Poppy seeds
Sesame seeds
Fortified soy milk
Almonds
Figs
Haricot beans
Spinach
Brazil nuts
Chickpeas
Kale
Broccoli
Spring greens
White cabbage

And if you do eat dairy products then of course these are an excellent source of first class protein:

Cheese
Eggs
Milk
Yogurt
Butter
Fromage Frais

Dairy products are higher in calories than the vegan (non dairy) sources of protein so they should be eaten in moderation, particularly if you are trying to lose weight (or keep the same weight!). You can of course buy low fat varieties of cheese and drink semi-skimmed, or even skimmed milk, low fat yogurts and spreads.

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