Where do you get your proteins from? Do you get enough and full protein?
The most common phrase we all hear when we tell others that we are vegetarians. These days more people are interested in following a Vegetarian diet and reduce the use of animal products.
A common concern about vegetarian diet is that they lack sufficient protein.
But, experts say that a well balanced and well planned vegetarian diet can provide you with all the vital nutrients you need and higher protein diets can promote muscle strength, fat loss and satiety.
So, here we bring you the list of top 9 vegetarian foods which you can include in your daily diet because they are high and rich in protein and you will not need to eat non – vegetarian foods.
9 High Protein Vegetarian Foods
LENTILS: Both red and green lentils contain plenty of fiber, iron, potassium and protein. Lentils can be taken in both Lunch and Dinner and can be added to Salads, Curries or Rice for an extra portion of protein.
CHIA SEEDS: The best food which are low in calories and rich in fiber and heart healthy Omega 3 fatty acids. Chia Seeds are a complete source of protein that contains 2g of protein per table spoon. You can mix them in Smoothie, sprinkle them on top of a plant based yogurt or soak them in almond milk to make a pudding.
SOY: The best source for complete protein and totally meat free. Tofu is the best known Soy product. Harder the tofu, higher the protein content.
BEANS & RICE: The simplest, cheapest and vegan based meal in existence today which is also the best source of protein. Put both Rice and Beans together and you are sure to get protein content on par. These meals are perfect to load up the protein and carbohydrates after and intense workout.
PEANUT BUTTER SANDWICH: Every time Beans, Peanuts and Lentils are combined with Rice, Corn and Wheat, a complete protein is seen. Peanut Butter on whole wheat is an easy snack which is high in calories providing all the essential amino acids and plenty of healthy fats.
SOY MILK: Milk from soy beans which are fortified with Vitamins & Minerals is the perfect alternative to Cow’s milk. It not only contains 7 grams of protein per 240 ml but is also an excellent source of Vitamin D, B12 and Calcium.
OATS & OATMEAL: The most delicious way to add protein to any diet is Oats. Half a cup of dry oats provides 6 grams of protein along with fiber, zinc, phosphorus, folate and magnesium. Although they are not complete but they do contain high quality protein than other commonly consumed grains.
GREEN PEAS: Often served as a side dish, green peas contains 9 grams of protein per cooked cup. It covers 25% of your daily Vitamin A/C/K, Thiamine, Manganese and Fiber requirements. They are also a good source of Iron, Magnesium, Zinc, Copper, Phosphorus and several B Vitamins.
SEITAN: The most popular source for many vegans and vegetarians which is made up of Gluten, the main protein in wheat. Per 100 grams contains about 25 grams of protein. This makes Seitan the richest protein source in the list. It can be both grilled and pan fried.
Among vegetarians and vegans, Protein deficiencies are far from being the norm. This list can be used A guide for everyone interested in consuming more of plant based proteins in their diets.