A vegetarian diet can provide all the nutrition you need, as long as it is carefully planned. Although many protein sources are animal-based, vegetarians can still meet the Institute of Medicine’s recommendation to consume 10 to 35 percent of daily calories from protein. Many high-protein snack options are available, whether you are a vegetarian who still eats eggs and/or dairy, or a vegan who does not eat any animal products whatsoever. Inadequate protein intake can lead to slow or stunted growth, a weak immune system, muscle loss and failure, including heart attack and death, according to Harvard School of Public Health..
Ovo-lacto vegetarians who consume dairy and eggs have many options for protein-rich snacks. Two hard-boiled eggs with whole wheat crackers provide 12 gram of protein, 8 ounces of nonfat Greek yogurt with berries and 1 tablespoon of almonds provides 20 grams of protein and 1 ounce of low-fat string cheese with a cup of grapes provides 9 grams of protein. An ovo-lacto vegetarian plan may also include whey protein, which offers between 15 and 25 grams of protein per serving, depending on the brand. Mix it into a cup of milk for another 9 grams of protein.
Source by livestrong