As a vegetarian, can you give me a few simple tips to increase my protein intake in order to try and lose some weight?
Here are some good vegetarian protein sources, each providing around 7 protein grams. Note that, for comparison, 1 ounce of most animal protein provides about 7 grams of protein.
4 oz tofu
¼ cup tempeh
1/3 cup any cooked legumes (beans, peas, lentils, edamame)
1 large whole egg
2 large egg whites
¼ liguid egg whites
¼ cup cottage cheese or ricotta cheese
1 oz dairy cheese
1 oz soy cheese
2 Tbsp. Parmesan cheese, grated
1/3 cup hummus