Protein is one of the most important macronutrient to have in your daily diet. It's important to include high quality protein sources in your diet everyday.
To work and function properly your body requires protein and if you don't meet your protein requirements for the day which is around 60 - 150 grams, depending on person to person and the type of activity that they do.
Not only to build muscles but protein is necessary for our hair, nails and so many other things.
When you think about protein, Chicken, fish and steak pops up in your mind and these are the best choices of protein if you are a non vegetarian but what about the non meat eaters? Do they not get to eat high protein foods?
Today in this post I am going to answer the question, How can you get enough protein without eating meat? so now you have hope with these vegetarian high protein foods that can fulfill your daily protein intake.
Foods presented in below list will be high protein foods for vegans and vegetarians. So without any further delay let's go.
Protein Rich Foods for Vegetarians
1. Soybean
1 cup of cooked soybean will provide you with 28 grams of protein which if you see is equivalent to 150 grams of chicken breast. Soybeans are quite versatile and can be cooked many ways. You can have it with vegetables or make soybean curry, put them with lentils or include them into your salads, anyway you like. It could be eaten as main course or snacks.
2. Lentils or Dal
Lentils are the staple food item for the Indians. If you are looking for an excellent plant based protein source then you should without a doubt go with lentils as they are high in protein and low in fat.
Almost all the pulses contains 14-16 grams of protein per cup after being cooked which is more then 2 boiled eggs. Besides protein, lentils are wonderful source of complex carbohydrates and fibers.
Pro Tip: Mix 2-3 types of lentils to complete the amino acid profile, as different types of lentils have different amino acid profile. So by mixing them, you would get the complete amino acid profile furthermore it enhances the taste also.
3. Pinto Beans
Pinto beans are staple in Mexican cooking just as rajma or kidney beans are in India. Pinto beans goes with burritos, salads, soups and chillis or as a side. Each serving (1 Cup) of Pinto beans contains 15-16 grams of protein (boiled from dried pinto beans).
Pro Tip: Try cooking fresh dried pinto beans rather then using the ones come in packaged can for even more health benefits.
4. Cottage cheese or Paneer
Cottage cheese or paneer is the best source of protein for a vegetarian as it is derived from milk. Each 100 gram of cottage cheese will provide you with 23 grams of protein. Homemade cottage cheese is the best as it ensures the freshness and no harmful chemical and preservatives has been added to it.
5. Mung beans
Mung beans are a part of lentils family and considered to be the most nutritious lentil among all. 1 cup of boiled mung beans will provide you 14-16 grams of protein.
6. Pumpkin seeds
Pumpkin seeds are rich source of anti-oxidants. 28 grams of pumpkin seed will give you about 9-10 grams of protein which is way higher then protein found in one whole egg. As they are rich in anti-oxidant levels they will help you reduce stress and keep the body fit moreover they will give you a glowing skin.
7. Greek Yogurt
Greek Yogurt has twice the amount of protein found in regular yogurt. 170 grams of Greek yogurt has around 17 grams of protein, its almost the double amount you get from plain curd.
Pro Tip: Always go for the plain Greek yogurt rather than flavored one as flavored Greek yogurt contains artificial colors and sweeteners into it, which will be a hindrance to your health goals.
8. Milk
When it comes to get high quality complete protein, then how one can forget about milk. A glass of milk will give you about 8 grams of protein and besides protein content it is also rich in calcium, hence making our bones and teeth stronger.
9. Whey Protein
Whey protein is derived from milk and its a by-product of milk. Whey protein is the number 1 vegetarian protein source. It is a water soluble protein, so it absorbs faster in our body as compared to any other protein sources. Almost all whey protein powder contains 22-30 grams of protein per 25-30 gram scoop, depending on the brand and type of whey protein you purchase. Before choosing a whey protein, consider your lifestyle and consult your doctor first.
10. Green peas
Okay! Okay! I know that green peas are mushy and unappetizing. They are quite versatile and if you get just a little bit creative then green peas can be quite delicious and an amazing add on to your meals. Green peas are high in protein content around 9-10 grams of protein per cup serving of boiled peas.
11. Chickpeas
The main ingredient in hummus are chickpeas also known as garbanzo beans. Chickpeas are somewhat nutty in taste which is a good thing as they go with many dishes. Chickpeas contains 15 grams of protein per cup (boiled from dried)
Pro Tip: Try cooking fresh dried chickpeas rather then using the ones come in packaged can for even more health benefits.
12. Quinoa
Quinoa is a very excellent food and is quite popular in health and fitness industry. Quinoa is rich in anti-oxidants, fibers and various types of essential vitamins and minerals. A cup of cooked quinoa contains about 9 grams of protein. Quinoa can be made sweet and savory depending on your cravings.
13. Chia seeds
These tiny black little monsters are a popular food choice among fitness enthusiasts. They didn't earn their name in superfood list just for nothing. Chia seeds are crammed with protein, fibers, omega-3 fatty acids and other nutrients. Chia seed has around 5 grams of protein per ounce (dried).
14.Avocado
Avocado are very nutritious, they contain potassium, fiber and are obviously high in protein content. One medium avocado contains 4.50 grams of protein. Eating avocado can help lowering cholesterol levels. Apparently you can do a lot more with avocados then just make guacamole. You can put them into salads, or eggs or you even can put them to your toast, they just make everything rich and creamier.
15. Pistachios
Un-shelling pistachios could be workout in its own but its worth the efforts. Pistachios are not only delicious but also versatile enough to be put into so many things from backed goods to salad toppings. An ounce of Pistachios contains 6 grams of protein.
16. Almonds
Almonds are delicious and nutrient dense nuts. Almonds contain a decent amount of copper, phosphorous and vitamin B2. They are full of fibers and good fats. 6 grams of protein is presented per ounce of almonds.
17. Brussels Sprouts
If you have bad memories with Brussels sprouts as a child then its time to turn back to them as they are very tasty and versatile. One cup of Brussels sprouts contains 5.64 grams of protein.
18. Asparagus
Asparagus are nutritionally balanced veggie. These giant veggie is high in folic acid, fibers, potassium and several other vitamins such as vitamin A, B6 and C. One cup of boiled asparagus contains 4.32 grams of protein.
19. Broccoli
Broccoli is considered as a superfood, One medium stalk of boiled broccoli contains 4.28 grams of protein. Besides high in protein content, broccoli is rich in fiber, vitamin K and vitamin C. Now you know why your parents used to tell you to eat your little green trees.
20. Potatoes
Who would have thought that potatoes contains high protein content in it but, Yes! potatoes are packed with protein, Vitamin C and B6. One medium potato baked with skin has 4.56 grams of protein in it.
Pro Tip: Eat potato with the skin on as it will provide you with fibers.
Protein deficiency can lead to serious health issues. Saying that you are a vegetarian and can't feed on meat and eggs so no protein for us is not acceptable.
High protein diet is important for everyone.
There are a lot of vegetarian protein sources for non meat eaters. Moreover you can always buy whey protein which is completely vegetarian and if you are a vegan then there are a lot plant based protein supplements in the market.
Hope this high protein food list will help you get your perfect protein source.
So eat these vegetarian/vegan protein foods and get closer to your health goals by hitting your daily protein intake.
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