Which food includes low nd medium g.i. nd which food have large amount of protein ? as i am vegetarian.. plz suggest

Vegetarian proteins: For vegetarians, there are still many good sources of protein. Eggs, dairy products like cottage cheese, nuts, seeds, soy products (tofu, tempeh, etc), leafy greens like spinach ; other veggies, grains like quinoa, beans, peas, lentils, and spirulina are good places to start. http://tinyurl.com/buslrjf glycemic index level varies, but you can look that up easily.

Protein foods: Egg white is superior to all. Quinoa is excellent. Beans and lentils are excellent. Milk protein is excellent. Whole grains are good but not sufficient. Nuts are excellent. Yogurt is excellent.