This is a guide to vegetarian foods high in protein
Dairy products Milk, buttermilk, condensed milk, evaporated milk, goats' milk, cream (single, double, whipping), crème fraîche, soured cream, yoghurt (plain, flavoured, Greek-style), butter, ghee, cheese Make sure if you’re buying cheese that it’s Vegetarian cheese - cheese made using non-animal rennet. It is widely available, so look out for the words 'suitable for vegetarians' on the packet or the Vegetarian Society's logo.
Eggs All eggs but insist on buying free range.
Grains, rice and cereals Wheat (whole, cracked, bulgar, flakes, bran, germ, semolina, couscous), amaranth, buckwheat, barley, maize, sweetcorn, popcorn, polenta, millet, oats, rye, quinoa, all rice.
Pulses Lentils – green, brown and split red, split peas, chickpeas, butter beans, kidney beans, soya beans, baked beans, broad beans.
Nuts and seeds Nuts: Almonds, brazil nuts, cashew nuts, coconuts, hazelnuts, macadamia nuts, peanuts, pecans, pine nuts, pistachios, sweet chestnuts, walnuts Seeds: poppy, pumpkin, sesame, sunflower, linseeds (flax seeds)
Soya products and mycoproteins Miso, soya, tempeh, textured vegetable protein (TVP), tofu (beancurd), mycoproteins and Quorn.
A useful ingredient for vegetarians and vegans is wheat protein, otherwise known as seitan, which is derived from wheat gluten (the protein part of flour). The gluten is extracted from wheat and then processed to resemble meat by adding broths and baking the dough. It is more similar to meat in texture than either textured vegetable protein or mycoprotein and is used as a meat substitute in a range of foods.
It is naturally low in fat and can be roasted, baked, stir-fried, stewed or used in sandwiches.
Look out for it in health food stores or make your own.