You may want to direct this to the vegetarian forums but cc suggestions are here:
Beans and legumes have a significant amount of protein. Think of dried beans (black beans, black-eyed peas, chickpeas, etc.), soybeans and soybean products (tofu, tempeh and TVP) and lentils, split peas and whole dried peas. Starches and vegetables have a small amount of protein, but it adds up over the course of a day.
I don't know how easy it be doing a high protein/low carb diet as a vegetarian though, you may want to google that. But sounds very limited: Soybeans and tofu?
I'm having a lot of trouble with it but discovered greek yogurt is a good way to get a bunch of protein! 23 grams in one cup of oikos plain yogurt.
(But I really struggle b/c I don't love beans or tofu.. so it's hard!)
It's all about your definition of "enough." Lots of people have the idea that you need tons of protein in your diet. I suppose if you're doing hard core bodybuilding or something, you might. Otherwise, 10% of your calories or so is fine. I typically get anywhere from 40-60g of protein a day without even trying, with no adverse health effects. ;) Protein is in almost everything you eat, so it's nearly impossible to not get enough, unless you are restricting your calories to an unhealthy level.
WHO published a report a few years ago addressing protein requirements - perhaps you may find it helpful. Good luck!
Perhaps reconsider reasons why you are a vegetarian. If you are doing it because you think it's "healthier", it's not. Often times a vegetarian diet is worse than an omnivore diet (not saying that an omnivore diet is best, it just comes down to planning and eating wholesome natural foods). If you are vegetarian for moral reasons, than you will have to do research to figure out what WHOLE foods are best to meet your needs--- you should NEVER have to rely on processed veggie burgers/dogs/etc to meet protein goals.
It is much easier (and more enjoyable IMO) to eat a variety of foods. You can still be cautious and aware of poor agriculture/farming practices, but that doesn't mean you have to swear off meat/fish/poultry/eggs completely. Buy organic and local, that way your protein is coming from humanely raised animals. You'll feel better about what you are eating.
Many vegetarians like to blab around the "Americans eat too much protein already" notion, which is a pretty pathetic statement. Americans also eat too much carbohydrates, too much fat, too much sugar, too much alcohol, too much cigarettes, too much fast food, too much soda, too much corn/wheat/soy... etc. No you don't need all of your calories coming from protein, but saying that protein (especially animal protein) is the leading cause of death/disease is just plain irresponsible.
If you're worried about high carbs, than replace some carbs with fats (nuts, seeds, avocado, coconut oil, hemp..etc) You should be getting the majority of your carbs from fruits, vegetables, nuts, and seeds; with the occasional sweet potato, quinoa and sprouted brown rice.
If you want to eat beans/legumes, I suggest you learn how to soak and/or sprout them. This makes them easier to digest, and will cut down on any unnecessary bloating/gas/digest ive issues.
I don't eat a lot of meat, and most of my protein comes from fish, eggs, and brown rice protein powder. These foods are excellent source of protein and I would highly recommend considering them into your diet.
Tempeh is also my weakness, if I was a vegetarian I would LIVE off of this stuff. It's hearty and nutty, and is 10x better than tofu. Not to mention it is fermented so it is easier to digest than other legumes, and the fermenting process also takes away lots of the undesirable compounds found in soy. It's one of the only soy products I recommend!!
greek yogurt!
i usually get about 70 grams without much effort.
eggs, dairy, nuts and seeds (hemp seeds are a complete protein), quinoa, legumes
I've recently been icnreasing my protein, as part of my weight loss efforts, to keep me full longr and eat fewer carbs. Anyway, beans, legumes, and things that I was relying on heavily I've been trying to reduce since they have fairly high carbs. Instead, I have been relyingon cottage cheese (DELICIOUS, super high in protein, even the 2% fat kind, which has healthy fat, has no more calories than the low fat kind).
I was also surprised that some fruits and veg have some protein, if you eat lots it will add up/
Eggs, feta cheese, tofu, and whey power as well are staples
I typically can get around 100 g this way.
There's this unfortunate myth that a high carb diet is bad for you. Carbs that come from fruits, vegetables, and grains are good for your body, so enjoy! I've been a vegetarian for years and have never had trouble getting enough protein through eating legumes, beans, eggs, and dairy. I tend to shy away from fake meat because I don't enjoy the taste and it's so processed. I love soups, and there are a couple of canned varieties that work well for me when the rest of my family's eating meat for dinner. Check out Amy's organic line.
