Vegan and Vegetarian Protein Sources Although protein consists of only about 15 percent of your daily diet, plant-based dieters will need to pay attention to where their protein comes from to make sure they are low-carb sources. Virta Health recommends: Eggs (vegetarian only) Full-fat dairy (vegetarian only) Lower-carb tofu Lower-carb meat substitutes Lower-carb protein powders Nuts, nut butters, and seeds Nut-based vegan cheeses and yoghurts Chia seeds and hemp hearts Image Source: POPSUGAR Photography / Maria del Rio