When it comes to high protein foods for vegetarians, there is a big concern that you might lack sufficient protein.
In fact, protein is very essential for your body, especially when you are highly active and get involved in many physical activities. On the other hand, if you are not highly active, yet you need to have protein for recovery, build muscle, hair, nails, skin, bones, and organs.
If you get protein from vegetable sources, you might lack protein if you don't balance properly. However, experts agree that a well-balanced and well-planned vegetarian diet can provide you with all nutrients you need properly (Study 1, 2, 3).
In fact, there are certain plant foods contain significantly more protein than others. Which is the best thing for vegetarians.
Here are the 11 high protein foods for vegetarians that you must add to your diet in order to meet the protein requirement.
Before I get into the topic that I want to make it clear, in vegetable foods we don't get a total of 20 amino acids which are associated to make a complete protein. But if you have the right knowledge
You can make it complete by adding other stuff with it like- if you have lentils only, you will lack protein but as soon as you add rice with it will become a complete protein.
That's how you can manage your diet with all the high protein diets that I am going to share below.
In fact, per 200 grams boiled lentils provide you 18 grams of protein Which is more than enough, but note carbs will get doubled which is around 40 grams.
You can be used in a variety of dishes, from hearty soups to fresh salads. Not that, lentils also contain slowly digested carbs, and it provides you around 50% of your recommended daily.
Another nicest thing, the type of fiber found in lentils has been proved to feed the good bacteria in your colon, helps promote a healthy gut.
Also, lentils may also help reduce the risk of heart disease, excess body weight, diabetes, and certain types of cancer (Study 7).
Apart from that, lentils are rich in manganese, iron, and folate, it contains a good amount of antioxidants and other health-promoting plan compounds. Because of this nice profile, it is considered a great source for vegetarians.
#2. Greek Yogurt
Everybody favorite Greek yogurt has great benefits when it comes to getting protein, it is also called strained yogurt, and is a very think type of yogurt.
It tastes awesome and delicious, has a creamy texture. Also, this is high in many nutrients.
As far as the protein concerned, non-fat Greek yogurt has 17 grams of protein in 6-ounce (170 grams) with the lowest 100 calories.
Make sure that you don't buy with sugar added yogurt. You need to have a natural form of Greek yogurt. However, full-fat Greek yogurt is very high in protein too, but it contains more calories as compared to non-fat.
In order to buy the best Greek yogurt which is all natural and very delicious- Greek yogurt
Oats are easy to make and delicious way to add protein to
Half a cup of dry oats can provide you with 6 grams of protein and 4 grams of fiber. Fiber is beneficial to your weight management, help reduces cholesterol and good for your bowl-movement.
Oats have good amounts of zinc magnesium, phosphorous, zinc, folate, and iron.
However, oats aren't believed a complete protein, but they contain higher-quality protein than other generally consumed grains like wheat and rice.
There are many ways to add oats to your diet by adding grapes, blueberries, cherries, and banana, etc.
Oats lover buy all natural oats here- Oats
Oats are the best source to add to their diet in order to get high-quality protein. Also, oats are not only delicious but also nutritious way to include especially if you are a vegetarian.
Broccoli is highly antioxidants and very healthy vegetable, loaded with vitamin K, vitamin C, potassium, magnesium, beta-carotene (vitamin A), zinc, and fiber, etc.
Along with that, broccoli is also high in various bio-active nutrients which are considered to prevent cancer.
It is very low in calorie and it is very high in protein as compared to other vegetables.
Broccoli gives you 3 grams protein in 1 cup (96 grams) chopped broccoli with only 31 calories.
#5. Chia Seeds
Again chia seeds are low-calories foods and loaded with omega-3 fatty acids which are good of our heart health. Also, chia seeds are a complete protein source that contains 2g of protein, 4 grams fat in tablespoons.
You can add chia seed to a smoothie, oats, and yogurt, and almond milk to make a pudding.
You know that hempseed comes from the Cannabis sativa plant, and this is a great source of protein.
Also, hempseed is rich in iron, calcium, magnesium, selenium, and it is a good source of omega-3 and omega-6 fatty acids, which is very healthy as we all nutritious for vegetarians (Study 10).
You can easily add to your die by sprinkling in your shake or smoothie or morning muesli or oats.
So, hempseed contains highly-digestible protein along with optimal essential fatty acids for human health. Don't wait to add it.
#7. Chickpeas And Beans
There are many varyties of beans like black beans, kidney beans, pinto beans contain high amounts of protein per serving.
Per 100 gram boiled chickpeas give you 9 grams of protein. Also, they're also excellent sources of fiber, complex crabs, manganese, iron, fiber, potassium, folate, and other many beneficial health benefits (Study 11, 12, 13).
Add 1 cup of cup of boiled chickpeas by making it a tasty bowl of homemade chill or by adding lemon, onion, a little salt, and sauce to it as a delicious chart.
8#. Alfalfa Sprouts
As everybody knows that it is very healthy and nutritious foods and must be added to promote your overall health.
Sprouts contain 35% of protein. Mung bean sprouts. Rich in vitamin C, E, A, K potassium, magnesium, phosphorus, and amino acids.
It is very beneficial in reducing symptoms of menopause and PMS, including hot flushes. Also, due to high concentrations of antioxidants, and help flush free radicals out of the body.
However, there are so much different varieties of fresh sprouts available. The thing I love about them is that they are living as long as you pick them.
You can't get any fresher than that. Sprouts can make your snack time healthier and filled with nutrition.
You can try adding to salads, sandwiches, and soups, also, try mixing the other several sprouts like broccoli sprouts, pea sprouts, lentils sprouts, and mung beans sprouts in order to change the flavor.
#9. Green Peas
Green peas contain around 10 grams of protein per cooked cup (200g), which is a little more than a cup of milk (Study 18)
Hence, this is considered high protein foods for vegetarians. A serving of green peas covers more than 25% of your daily vitamin A, K, C, fiber, manganese, thiamine and folate requirements.
As well as green peas are a great source of magnesium, iron, copper B vitamins, and zinc.
#10. All Types Of Nuts And Seeds
As you know seeds, nuts products are great sources of protein like almond, walnut, cashews, and pistachios, etc.
Per 28 grams contains between 5-7 grams of protein, but it depends on the seeds and nuts variety.
This is also a
They contain antioxidants, among other vital plant compounds ( Study 19).
Before buying nuts, make sure choose only raw nuts not roasted or salty nuts. Roasting may damage the nutrition value in nuts.
#11. Peanuts And Peanut Butter
When it comes to high protein foods for vegetarians, peanuts and peanut butter have always been a great source for fitness freaks, very healthy and nutritious food, which is most popular til now.
Per 2 tablespoons gives you around 8 grams of protein and 14 grams of healthy fats omega-3 fatty acids and unsaturated, which is great to kick start your day with it.
It has also been shown to help you eat less when you consume them at breakfast. Remember, go with all natural peanut butter, which is made from 100 peanuts only.
To get all natural peanut butter buy here- Peanut butter
These foods are highly beneficial not only for muscle building purpose but also great for overall health. Personally, I have all types of these foods which I have mentioned with your above.
You can also add milk to this list which I've not added because milk is very common and we drink it regularly. If you love drinking milk, drink a cup of milk (240ml) before bed, good to go.
Finally, friends, these are the best 11 "high protein foods for vegetarians" which are very healthy and great to make your day awesome and healthy by living a disease-free life.
Was this article helpful? Share your thoughts below. Also, tell which is your best food out of these? I would be happy to see your comments. Thanks.