Top 5: vegetarian high protein foods on my list would be: fermented soy (like tempeh), legumes like a chick pea and brown rice together ( to get complete amino acids), Blue Green Algae, and seeds or grains like quinoa and chia as well as certain vegetables.
The issue with normal soy is that it can increase estrogen which I don't recommend for men or frankly most women. Veggies tend to eat way too much soy. In countries where soy has been consumed for years it is done in small portions or it is fermented which gets rid of the estrogen problem.
Really the challenge for going veg and protein is mixing things like legumes and brown rice to get your complete amino acid needs met. As a holistic nutritionist and personal experience I can tell you that most vegetarians tend to be what i call 'carbatarians' where most of their calories are from grains, which isn't great. Our body can access the protein in meat much more readily than in some grains and vegetables however we now live in a world where people eat way too much meat and most of it is not organic or naturally raised which causes a whole load of health problems.
My suggestion - increase your intake of leafy greens (spinach, kale, parsley, chard...) dramatically - they're high in protein, fiber, and various nutrients, and have next to no calories (100grams of parsley, for example, is mostly water, but has 3 grams of protein and 3 grams of fiber, and only 36 calories), as well as being hugely anti-inflammatory.
Have them in green smoothies, salads, stir-fries,...
Yes, you have to eat a LOT of greens to get your protein, but, hey, so do cows.
One more suggestion - nutritional yeast is a complete protein (and very high in B vitamins, and you can use it to make an incredibly yummy salad dressing (that you can use on salads, or as a dip, on on stir-fried veggies with rice, or on popcorn...)
1/2 c nutritional yeast
1/3 c water
1/3 c tamari or soy sauce
1/3 c apple cider vinegar
1 tsp (or more) crushed garlic
a few drops of sesame oil
0 - 1 c vegetable oil (first time I made it, I used no oil - it worked well; adding some oil is also good - you decide).
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