Low calorie vegetarian protein

I'm trying to diet and eat more protein, and I'm a vegetarian, so my options are limited. So far for protein I was thinking egg whites, plain nonfat Greek yogurt, and protein powder. Any other ideas? I know a lot of vegetarians like beans too.

Take it your way

Spirulina- more protein than any meat. Too much protein in fact. Why all the protein need? Most people at too much, it's the reason Americans are dying young. Soybeans- more than most meats.
Chickpeas, lentils, black beans, green peas, okra, spinach. Seriously I will be glad when Fox News and Yahoo health decide to fad out on some other word.

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

t is virtually impossible to be protein deficient. You also likely get way more than enough protein. I only consume 80 to 100 grams of protein on average through fresh fruits and vegetables mostly with small amounts of grains, legumes and/or nuts. I used to compete as a powerlifter on this little protein and currently lift/swing kettlebells pretty hardcore on this type of food intake and I never use supplements or worry about adding protein.

Being a vegetarian doesn't limit options but opens your eyes to the hundreds of other options. Omnivores tend to eat a limits diet whereas vegetarians tend to eat far more varieties of foods in any given day.