Protein is an essential nutrient that nourishes your body and also keeps you in good health. But if youíre a vegetarian, you need to keep a close watch on your protein intake. Thatís because animal protein can supply you with a higher protein content than plant-based vegetarian foods. However, if you manage to plan your diet well with the high protein foods providing yourself with the correct amount of protein will not be a difficult task at all. And to do that, we have got for you all the high protein vegetarian foods that you can include in your diet. Scroll down to know the foods to make your high protein vegetarian diet plan well!
High Protein Vegetarian Foods
Are you making a high protein diet plan for yourself? Do you want to know what the best high protein foods for vegetarians are? Well, below is a list of all the high protein foods thatíll provide you with the perfect amount of nutrition.
So, let us quickly check all the high protein vegetarian foods for weight loss and other health benefits. Here are the following:
Including tofu in your high protein vegetarian grocery list is a must. Thatís because it not only contains high amounts of protein but contains other nutrients too. More so, it can be a great meat substitute and proves to be a good option for meatless items. With only half a cup of tofu, you can provide yourself with 22 grams of protein content. Tofu is quite a versatile ingredient that can be put itself well in salads, stir-fries, soups, and curries too. Moreover, its Ďmeatyí nature makes tofu perfect for pan-searing and grilling.
But when at the grocery store, always look for the firm tofu, just like a strained form of yogurt. The firmer the tofu is, the more it is packed with calcium. You can vouch on tofu as one of the best sources of calcium that is a non-dairy product.
You can try out the vegetarian chili con carne with these kidney beans to make yourself a satisfying meal. But remember not to limit yourself to this recipe only. Try adding them to your soups and salads to give yourself that boost of protein. By simply adding half a cup of boiled kidney beans, you can supply yourself with 7 grams of good protein content.
Spelt is a grain that is often underused. Even the protein is lesser than that present in beans or tofu, but it is a significant inclusion in soups and salads. With one cup of spelt, you can supply yourself with eleven grams of protein content. When you cook spelt, it has a nice nutty flavor to your dishes. Spelt also contains a high amount of iron which meets up to the 20% daily iron intake. Also, you can supply yourself with 30% daily fiber supply by consuming one cup of cooked spelt. Isnít that amazing?
When youíre talking about high protein vegetarian foods, you cannot miss out on pistachios. By consuming half a cup of pistachios, you can get more than 16 grams of protein. Pistachios can be put into several sweet recipes, that can bring in a crunchy texture to your baked or other sweet products. It also counts among the protein-rich snacks vegetarian food items.
Pumpkin seeds are broad and flat seeds that can be sprinkled over numerous dishes. It has a high protein and fiber content. With half a cup of pumpkin seeds, you can get six grams of protein. You can even blend them into your smoothies or many more recipes that have roasted pumpkin seeds present in them. Pumpkin seeds are also found in granola bars, which is also a healthy snack option.
If youíre making the best vegan protein sources chart, you cannot leave chickpeas out of the list. That is because chickpeas are one of the best sources of plant-based protein and can be added to numerous dishes. You can make a salad with kale and add boiled chickpeas to get a power-packed vitamin and protein intake. The green leaves contain vitamins like K, C, E, and A and with 3/4th cup of chickpeas, you are getting 9 grams of protein.
You can even try roasting them at a temperature of 400F to make yourself an attractive snack option. Recently, chickpea flour is making great replacements to regular flour as it is a much healthier option.
If youíre looking for an option for both protein and probiotics, then tempeh is an excellent choice. Only three ounces of tempeh can supply you with sixteen grams of protein. It is also an excellent option for keeping your gut healthy and improving digestion. Thatís because the fermentation done in soy helps in creating probiotics in tempeh.
Eggs prove to be one of the best options when talking about high protein vegetarian foods. It can help you boost your metabolism, build muscles and also keep you full for a long. You can also count eggs in a high protein vegetarian diet for weight loss. One large egg can supply you with six grams of protein which is a massive supply in one meal.
Eggs can be an excellent option for breakfast. You add them to your sandwiches, salads, and more to supply yourself with a protein-packed meal.
Greek yogurt can help you in losing weight, build lean muscles, keep a healthy gut and also improve your digestion. Researches show that consuming Greek yogurt helped numerous overweight women lose weight more than two times in comparison to the group who were not given probiotics. You can consume yogurt as a snack or dessert. With seven ounces of yogurt, you will be getting 20 grams of protein.
You must always consume organic milk. Thatís because the cows that are organically grown are not supplied with antibiotics or other hormones where conventional cows consume. It is also seen that cows are given grass has a higher content of omega-3 fatty acids more than 2 to 5 times leaner muscles than the grain or corn-fed cows. One cup of milk contains around eight grams of protein.
This brings us to all the high protein vegetarian foods that can keep you healthy and provide you with all the essential nutrients. More so, these high protein foods are easy to find at the grocery store and prove to be great ingredients in different dishes. So, start consuming all these foods mentioned above to provide yourself with that protein boost.