You have chosen to be a vegetarian because you are compassionate and healthy. Are your nutritional requirements, particularly Protein, being met?
Protein helps to build and repair tissue, boosts your immune system and makes you feel full and energetic.
Men should aim to consume around 56 grams of protein per day. Your protein requirements may vary depending on your weight and level of activity.
You may be worried about your protein requirements as a vegetarian since meat is the most common source of Protein. But do not worry! You can find a wide variety of rich foods and vegetables. We’ll look at the veg-protein food chart to learn more about veg-protein sources.
Top 15 High Protein Food For Vegetarians Diet Plan
A vegetarian diet rich in protein has several health benefits compared with meat-based proteins.
- Plant-based proteins are lower in cholesterol and saturated fat, making them a healthier option.
- Eating more of these foods can reduce your weight, as they contain more antioxidants, vitamins, minerals, and fibre. This also lowers your risk of chronic illnesses such as diabetes, heart disease, and cancer.
Here is a list of veg-based protein sources that are ready to fuel you on your quest for optimal health. Check out the veg for protein-rich foods.
1. Lentils
Lentils or dals are a staple in every Indian home. They are an excellent source of fibre and Protein, with 18 grams per cup cooked (198 grams).
2. Legumes
Beans, chickpeas, and peas are good sources of fibre and Protein. Each cooked cup of beans contains 18 grams. You can enjoy legumes in salads, soups or curries. They are an excellent source of Protein.
3. Nuts
Cashews, cashew nuts, and walnuts are rich in healthy fats and Protein. Each 28 grams of nuts has between 5 and 7 grams of proteins, depending on the type of nuts. Sprinkle them on salads or eat them between meals.
4. Soy Milk
Soymilk is a good alternative to milk. It’s fortified with Protein and calcium, which makes it an excellent addition to any diet. It has 6 grams of Protein in a cup. That’s 244 grams of milk. Pour it on your cereal or in smoothies to add extra Protein.
5. Green Peas
These vibrant green jewels are packed with nutrients. Peas are a great source of vegetable protein, containing around 9 grams per 160g of cooked cup. These are a great way to sneak some extra protein into your diet.
6. Quinoa
Quinoa, which is often hailed as a superfood, contains all nine amino acids essential. Quinoa has 8-9 grams of Protein in each cooked cup (185g). To increase your protein intake, swap out pasta or rice for quinoa when cooking your favourite dishes.
7. Chia Seeds
These tiny seeds contain a lot of Protein, omega-3 fatty acids, and fibre. Chia seeds contain 10 grams of fibre and 5 grams of protein per 28 grams. You can add them to yoghurt or oatmeal for an added nutritional boost.
8. Oats
A hearty bowl of oats will not only give you sustained energy but also provide a healthy dose of Protein. Forty grams of oatmeal contain 5 grams of protein and 4 grains of fibre. Add fruits, seeds, and nuts to your oats for a healthy breakfast.
9. High Protein Vegetables
Broccoli and spinach are rich in minerals and vitamins, but they also contain a surprising amount of Protein. Each cup of cooked kale contains between 4 and 5 grams. Add them to your meals for added nutrition and flavour.
10. Fruits
Fruits like avocados, bananas, and guavas are still good sources of protein, even though they’re not as high in protein as some other foods. Each cup contains 2 to 4 grams. They’re also packed with antioxidants, vitamins, minerals and other nutrients.
11. Edamame
They are not only tasty but also excellent sources of vegetable proteins. Each 100-gram serving contains 10-12 grams of Protein. You can eat them as a healthy snack or add them to salads and stir-fries.
12. Brussels Sprouts
The miniature cabbages look cute and are also healthy. Brussels sprouts have a protein content of approximately 4 to 5 g per cup cooked.
13. Wild Rice
Wild rice does not have its bran removed, unlike white rice. Wild rice is richer in fibre and Protein, making it an excellent choice for vegetarians. The cooked cup is approximately 100 grams. Wild rice (100 grams) contains almost 4 grams of protein. Use it to make grain bowls that will satisfy your hunger.
14. Sweet Corn
Sweet corn, a favourite summertime food and a good source of proteins, is full of sweetness and flavour. One hundred grams of sweet corn contains 3.2 grams of protein. You can enjoy it grilled, sauteed, or added to salads and salsas.
15. Cottage Cheese
Cottage cheese is a great source of Protein if you consume dairy products. Each 100 grams of Cottage Cheese contains approximately 11 grams of Protein. You can eat it plain or with fruit and vegetables.
