If you're following a vegetarian diet, try these meatless and plant-based options to get your protein.
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These vegetarian protein sources make it easy to get your protein fill if you're eating a vegetarian or vegan diet or just trying to eat less meat and more plants. Protein is a key nutrient for growing and maintaining muscles and keeping your skin and hair strong and healthy. It also helps keep you full.

Even though people wonder where vegetarians get their protein, it isn't hard to meet the required amount on a vegetarian diet. According to the Dietary Guidelines, women need 46 grams of protein and men need 56 g of protein (but this does vary depending on your activity level, age and more). Learn exactly how much protein you need to eat every day.

Yes, the list of vegetarian proteins extends way beyond tofu (which clocks in at about 9 g per 3-ounce serving, for the record). Take a look at some of these high-protein vegetarian foods to add to your diet.

vegetarian protein infographic

1. Greek Yogurt

Greek yogurt, 23 g of protein per cup

Greek yogurt is delicious added to smoothies, layered with fruit and granola as a parfait and used as a sour cream substitute on tacos or in dips. It also delivers calcium and gut-healthy probiotics. Choose plain yogurt over flavored varieties to save added sugar.

2. Lentils

Slow-Cooker Creamy Lentil Soup Freezer Pack

Lentils, 9 g of protein per 1/2 cup (cooked)

Lentils are a protein powerhouse stuffed into a tiny package. Not only do they deliver vegan protein, a 1/2 cup of cooked lentils gives you 8 g of fiber. Fiber is good for your heart, helps keep you full and can keep your weight in check.

3. Chia Seeds

Chia seeds, 3 g of protein per 1 tablespoon

Recipe to Try: Berry Chia Pudding

Like hemp, chia seeds are nutrient dense. They deliver protein, fiber and omega-3s. You can blend them into smoothies, make chia-seed jam for toast and bake with them. Learn more about what makes chia seeds so good for you.

4. Quinoa

Vegan Superfood Buddha Bowls

Quinoa, 8 g of protein per cup (cooked)

Quinoa is unique among plant proteins because it contains all nine essential amino acids, making it a complete protein (something most plant-based proteins aren't). One cup of cooked quinoa also has 5 g of fiber. Quinoa is rich in magnesium, phosphorus, manganese, zinc, iron, thiamine and folate. And as an added bonus for those with celiac disease or any gluten sensitivity, quinoa is gluten-free.

5. Cottage Cheese

Cottage cheese, 14 g of protein per 1/2 cup

Cottage cheese is having a comeback (and it's good for you!). Cottage cheese is a little higher in sodium than Greek yogurt, so keep that in mind if you're watching your salt intake. It works well as a savory dip or try it sweetened up with fruit.

6. Hemp Seeds

Hemp seeds, 4 g of protein per 1 tablespoon

In addition to being a good source of protein, hemp seeds are rich in omega-3 fatty acids. They are delicious sprinkled on smoothies and smoothie bowls or oatmeal.

7. Beans

Black Bean Tacos

Beans (chickpeas, black beans, etc.), 8 g of protein per 1/2 cup (cooked)

Recipe to Try: Black Bean Tacos

Like lentils, beans deliver fiber, a nutrient most of us don't get enough of. They're also an inexpensive and easy way to add protein to dips, tacos, salads and soups. Plus, beans are a plant-based source of iron.

8. Edamame

Edamame, 5 g of protein per 1/4 cup (shelled)

Edamame are green soybeans. You'll find them on most sushi restaurant menus and in the freezer section at most grocery stores. You can buy them in the shell or shelled. Add shelled edamame to salads, stir fries and grain bowls.

9. Green Peas

Green peas, 8 g of protein per cup

Recipe to Try: Pea Soup

Most don't think of peas as a protein source, but they are. Green peas are delicious as a side dish, or added to soups or salads.

10. Peanut Butter

Peanut butter, 7 g of protein per 2 tablespoons

Peanut butter, and peanuts, are full of fiber, protein and fat. That winning combination of nutrition helps keep you full. Try peanut butter on toast, blended into smoothies or make a peanut sauce for savory dishes.

11. Almonds

Almonds, 6 g of protein per ounce

Like peanuts, almonds have the super-filling trifecta of fat, fiber and protein. They're a great vegetarian option to keep hunger at bay. Try them as almond butter, grab a handful for a snack or sprinkle them on salads for a protein boost.

12. Eggs

Eggs, 6 g of protein per large egg

Recipe to Try: Pesto Scrambled Eggs

Eggs are more than just a breakfast food. They once had a bad reputation for being high in cholesterol but eating cholesterol doesn't raise your cholesterol. Don't just eat the whites, though. The yolks are also nutrient rich, delivering protein, vitamins and antioxidants.