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For a vegetarian:

Cottage cheese, whole wheat pasta, beans, legumes, nuts, low fat dairy products like milk and cheese and yogurt, eggs, tofu, seitan, tempeh, quinoa, etc.

Some of the products I just mentioned are appropriate for vegetarians but not vegans.
 

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Peas! Nobody ever says peas, but peas and peanut butter are probably the two most commonly eaten foods in America that are protein dense and vegan. Pasta and bread can be good, too, but read the labels to see, because there are big differences, depending on the type.

--Fromper

 
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