A high protein vegetarian diet is imperative if a non-meat eater is looking at shedding some pounds and building muscle. It is highly likely if you are a vegetarian that people have bugged you about protein sources in your diet and tried to convince you to give up your green ways! However, the truth is that it is perfectly possible to avoid meat without risking a protein deficiency. Protein was earlier seen as an obsession of diet for body building and gym fanatics , but now a good protein intake is equated to adequate energy levels. This is why everyone tries to ensure that they are getting enough protein. Why do we need protein?Proteins consist of smaller units known as amino acids that are vital for repairing damaged cells and building new cells. It is also needed to build tissues, muscles and bones. Even our nails and hair are made primarily out of protein. A High protein vegetarian diet plan for weight loss has been effective since protein has high satiety and helps in keeping one full and suppressing cravings. Following is a list of 10 high protein vegetarian foods: Dairy Products: They are packed with protein and calcium. 100g of cow’s milk contains around 3g of protein, while 100g of cheddar cheese contains around 25g of protein. Vegan diet options include nut milks, such as hazelnut or almond milk or soymilk! Eggs: Eggs are an easily available, versatile food item that is very high in proteins and equally less in carbs Soya and Tofu: Soy protein is an amazing ingredient and can be turned into various delicious forms- Tofu, for instance. Soya beans themselves can be eaten alone or turned into soy milk, miso or tempeh. Soya is increasingly seen as a great veggie substitute for meat and is adaptable. Paneer: Paneer is the Indian Vegetarian’s soul food! It contains important fatty acids and increases the fat burning process! It is high in calcium content and also aids in fighting cancerous cells!Peanuts and Peanut Butter: Peanuts are a high quality energetic food with good fiber content that keeps one feeling satiated for long! Peanut butter works well as a spread on a slice of brown bread as a part of a diet plan too!Almonds: They are famous for being plant based natural protein rich source. They are also full of nutrients like Fiber, good fat, Vitamin E and antioxidants. Kidney Beans (Rajma): They are high in iron and increase the energy level. It also consists of Vitamin K which increases brain function. It decreases Carb metabolism which prevents blood sugar surge after meals, that helps in weight loss. Sprouted Moong: Moong beans are a rich source of protein and fiber, alongwith antioxidants that eliminate toxins from the body and help in burning fat.Chole/Chickpeas: Chickpeas (chole) are vital for weight loss since they are rich in fiber and protein content. Broccoli: It consists of soluble fiber which keeps one full and helps in keeping blood sugar in control. It is also very low in calories, which makes it a part of every health conscious person’s meal planAll these vegetarian high protein food items are easily available and not hesvy on the pocket either. All vegetarians should incorporate at least 4- 5 of these food items in their daily diet and keep changing them to achieve better protein for weight loss or muscle building goals. One should also keep a track of their daily caloric and protein intake according to their weight, height and target.