A high protein diet for vegetarians is essential for building muscle, enhancing satiety, and supporting overall health. Contrary to common belief, vegetarians can meet their protein needs with a well-planned diet. Many plant-based foods, like lentils, chickpeas, and quinoa, are rich in protein and nutrients. Protein also aids in weight management and keeps you feeling full longer. With dietary guidelines recommending 46-56 grams daily, it’s time to explore vegetarian protein sources for a healthier, stronger body.
Let's have a look at the foods that make for a high-protein vegetarian dietHigh Protein Diet For Vegetarians
When life gives you lemons, you ask for something higher in protein. This is a saying famous for people who love to have protein in their diet and this is something they abide by every day. Here is a list of some high-protein vegetarian foods
1. Greek Yogurt
This is known to have 23 grams of protein per cup. It tastes as divine as it sounds by its name. It is delicious, added to smoothies, layered with fruit and granola as a parfait, and used as a sour cream substitute on tacos or in dips. It is also known to deliver calcium and gut-healthy probiotics. You can pick plain yogurt over flavored varieties to save added sugar.2. Chickpeas and most varieties of beans
kidney, black, pinto and most other varieties of beans contain high amounts of protein per serving. Chickpeas, also known as garbanzo beans, are another legume with high protein content.
Both beans and chickpeas contain about 15 grams of protein per cooked cup (240 ml). They are also excellent sources of complex carbs, fiber, iron, folate, phosphorus, potassium, manganese, and several beneficial plant compounds. Many studies have also shown that a diet rich in beans and other legumes can decrease cholesterol, help control blood sugar levels, lower blood pressure, and even reduce belly fat.
3. Green Peas
The world of proteins has little green peas in them which are often served as a side dish containing 9 grams of protein per cooked cup (240 ml), which is slightly more than a cup of milk. A serving of green peas covers more than 25% of your daily fiber, Vitamin A, C, K, thiamine, folate, and manganese requirements.
They are also a good source of iron, magnesium, phosphorus, zinc, copper, and several other B vitamins.
4. Oats and Oatmeal
When taste and health go hand-in-hand, Oats are the perfect example of having protein in your diet. Half a cup (120 ml) of dry oats provides you with approximately 6 grams of protein and 4 grams of fiber. This portion also contains good amounts of magnesium, zinc, phosphorus, and folate.
Generally, Oats are not considered a complete protein. They do contain higher quality protein than other commonly consumed grains like rice and wheat. They can be used in a variety of recipes ranging from oatmeal to veggie burgers. They can also be ground into flour and used for baking.
Also, read: Benefits Of Oats In Hindi5. Lentils
They have 9 grams of protein per ½ cup cooked, which is a great source of high protein diet.
At 18 grams of protein per cooked cup (240 ml), lentils are a great source of it. They can be used in a variety of dishes, ranging from fresh salads to hearty soups and spice-infused dahls. They also contain good amounts of slowly digested carbs, and a single cup (240 ml) provides approximately 50% of your recommended daily fiber intake.
Moreover, the amount of fiber found in lentils has been shown to feed the good bacteria in your colon, promoting a healthy gut. They also help in reducing the risk of heart disease, diabetes, excess body weight, and some types of cancer.
They also contain a good amount of anti-oxidant and other health-promoting plant compounds which are good for high-protein.6. Cottage Cheese
These have 14 grams of protein per ½ cup. This has always been a good source of protein and now has even made its comeback as a protein-rich food.
This is a little higher in sodium than Greek yogurt, so you have to take care of it while taking care of your salt intake. It works well as a savory dip or try it sweetened up with fruit.
7. Peanut Butter
This has 7 grams of protein per 2 tablespoons. Peanut butter and peanuts are full of fiber, protein, and fat. This complete and winning combination of nutrition will keep you full. You can also put them on toast, blended into smoothies, or make a peanut sauce for savory dishes.8. Soy Milk
Made from soybeans and fortified with vitamins and minerals is a great alternative to cow's milk. It contains 7 grams of protein per cup (240 ml) but is also an excellent source of calcium, vitamin D, and vitamin B12.
You should also keep in mind that soy milk and soybeans do not naturally contain vitamin B12, so picking a fortified variety is recommended. It is found in supermarkets and is an incredibly versatile product that can be consumed on its own or in a variety of cooking and baking recipes.
9. Almonds
An almond a day keeps your mind strong and healthy. Just tweak a little this phrase and you have the super-filling trifecta of fat, fiber, and protein.
Almonds are a great vegetarian option to keep hunger at bay and also have some health quotient. You can try them as almond butter, grab a handful for a snack, or sprinkle them on salads.
Also, readHow Many Almonds To Eat Per Day?10. Eggs
There are 6 grams of protein per large egg, which is a great option for protein lovers.
They are more than just a breakfast food and are also good in taste. They once had a reputation for being high in cholesterol, but eating cholesterol doesn't raise it in any way. Though, you don't just have to eat whites. They are also rich in nutrients and deliver protein, vitamins, and antioxidants.
Note: The un-fertilized egg usually sold in the market is indeed vegetarian as it has no flesh or life.Apart from these foods, you can also add Chia seeds, hemp seeds, wild rice, and nutritional yeast, which are also a great source of high protein vegetarian diet. So, let's make your world full of proteins and health with a Veg Protein diet
If you notice any allergic reaction from these foods, it's time to consult the Best Internal Medicine Specialist In India near you or book an appointment.
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