High protein diets are a scam. You don’t need all that much protein to build muscle. Muscles are 70% water. The only reason you read about the benefits of high protein area because that’s what everybody sells!
Being a vegetarian will not affect your strength gains at all. In fact it shouldn’t really affect your size gains that much either. You need a caloric surplus to build muscle. To do this as a vegetarian, you need to focus on good fats like nuts, oils and avocadoes, starchy carbohydrates like oatmeal, sweet potatoes, pasta and brown rice and for protein sources you will be limited to dairy or if you are a true vegan- beans, legumes, quinoa, soy, hemp protein, nuts, etc. You simply do not need high protein diets to build muscle.
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