Egg protein is the best source of protein on the planet, based on its biological value (how much protein the body can absorb). Some people remove the yolks, as it's the egg whites that contain the protein content and the yolks that contain cholesterol. People are usually scared of the word "cholesterol" and avoid it like the plague. However it's the bad cholesterol you should avoid. Eggs contain plenty of good cholesterol which in turn can significantly decrease blood pressure and improve health.
Milk protein is the second best source of protein - also eligible to vege's. It is important to get the goodness of the protein in milk via powders. Casein and whey protein are what milk consists of, and so these are the powders to look for. Milk has many health issues due to its saturated fat content, puss cells and bad bacteria passed on from the cows. Too much saturated fat can clog up your arteries, lead to cancer and heart disease.
Soy Protein is another good source of protein. However, soy consumption should be kept an eye on as soy contains estrogen (the female sex hormone), meaning too much consumption can lower testosterone levels (testosterone is responsible for building muscle).
Beans are another alternative. Although be careful with the sugar content in baked beans, as this cain raise insulin levels and cause the body to store fat. Also too much sugar can cause health problems such as diabetes.
Soy Protein is another good source of protein. However, soy consumption should be kept an eye on as soy contains estrogen (the female sex hormone), meaning too much consumption can lower testosterone levels (testosterone is responsible for building muscle).
Beans are another alternative. Although be careful with the sugar content in baked beans, as this cain raise insulin levels and cause the body to store fat. Also too much sugar can cause health problems such as diabetes.
Protein consumption should be kept at 1-1.5 grams per lb of bodyweight in order to build muscle. Therefore, a 200lb man would need 200-300 grams of protein daily. It would be very hard to do this through just food sources, which is where whey and casein are advantageous.
Also if a vegetarian is looking to bulk without putting on too much fat they would need a 500 calorie surplus as usual. And if they are to eat clean, their carbs sources could be: brown rice, potatoes, wholemeal pasta etc. Their fats could come from: nuts, avocados, peanut butter and mayonnaise. Supplement wise a vegetarian may choose to supplement with B complex vitamins and a zinc supplement which they have a good chance of being deficient in, fish such as oysters are high in zinc. And meat gives an excellent supply of B vitamins. Additionally weight lifters are usually deficient in zinc, meaning added zinc in their nutrition plan will increase testosterone levels resulting in bigger gains in the gym.
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