Best Sources Of Protein for Vegetarians
Protein is a very important nutrient for our body, especially for muscles, skin, organs, heart, and brain.
Whatever program you are following muscle building or weight loss protein is required in both.
There is a problem for vegetarians that they are not getting enough protein from veg food, so I will show you rich protein vegetarian food that will help you in consuming enough protein.
Nuts are a very good source of protein and also a good source of healthy fat they are very helpful in fat loss and muscle building if you include them in your diet.
Nuts are known for best protein food for vegetarians in India.
You can use consume them as snacks help you in feeling full.
Almonds have 12 grams of protein in 25 pieces.
Contains essential fatty acids which are very good for the heart and brain.
Responsible for healthy skin also with a lot of other health benefits.
Cashews are very tasty they have 8 grams of protein in 25 pieces.
Cashews help in relaxing our brain and keep us calm, very helpful in good sleep.
Walnuts are loaded with protein and essential omega fatty acids which are required for good health of our skin, heart, and brain.
Loaded with 6 grams of protein in 5 whole nuts.
Peanuts are very helpful in weight loss if you are consuming it in low quantity.
Peanuts have 5 grams of protein in one handful.
Tofu contains all essential amino acids it is obtained from soy.
It is loaded with protein and calcium and it is commonly used by vegetarians to increase the consumption of protein.
The popularity of tofu is increasing day by day because of its high veg protein content.
1 cup of tofu has 20 grams of protein.
Oats have protein and rich in fiber, oats is a very good breakfast because of its high fiber content.
Oats are very good for digestion and loaded with vitamins and minerals.
Oats are very useful in gaining the size, breakfast, as well as 2-3 hours before a workout, gives you the energy to perform with high intensity in the gym or any type of workout.
Oats are used as a high protein vegetarian diet from a very long time.
A half cup of oats has 6 grams of protein and 4 grams of fiber.
4. Cottage cheese
One of the best sources of protein who don’t like to eat nonveg, many people find this substitute for chicken because it has a lot of protein in it.
it is very low in fat and carbs.
That is why cottage cheese is used as a post workout diet because of its low valorize high protein content. It is very helpful in gaining size as well as losing fat.
In both terms, it is very beneficial.
It contains calcium, vitamins and minerals and many other nutrients.
Cottage cheese always comes in the top ten high protein vegetarian foods. It never loses its ranking from the top ten.
200 grams of cottage cheese contains around 190 calories and have 25 grams of protein with 5-8 grams of fat.
5. Fruits and vegetables
Some fruits and vegetables have a lot of protein content.
In vegetable broccoli, mushrooms and spinach have protein and loaded with a lot of nutrients.
Sources of protein for vegetarians are incomplete without the fruits and vegetables.
They have 5 grams of protein in 1 cooked cup.
Fruits have lower protein than vegetables always try to consume fresh fruits and vegetables
Some fruits like banana, blackberries, guava, etc. They have 3-4 grams of protein in one cup.
6. Chia seeds
Seeds are very low-calorie food with fiber and essential omega 3 fatty acids which is good for heart and brain.
It is a complete lean source of protein for vegetarians means contains all amino acids.
When you are building muscle and you cannot eat the nonveg food, so there are a lot are options for you to eat form the vegetarian food, you have to eat different types of food you cannot rely on the single food because veg foods do not have a good quantity of protein.
You have to take protein from the different types of veg foods to complete the requirement of the protein, chia seeds are one of them don’t avoid it.
Chia seed is a plant-based source of protein.
One tablespoon of chia seeds has 2-3 grams of protein.
Quinoa is rich in nutrients like protein, magnesium, iron, and fiber.
It is complete and totally plant-based.
Very helpful in fat loss and get lean, so it is definitely to be eaten to complete the protein requirement.
Quinoa has 8-9 grams of protein per cup.
They have plenty of protein and high fiber, especially red and green ones.
Lentils are one of the best sources of protein for vegetarians.
Lentils are very common in India, everyone likes to eat lentils because of its healthy nutrition.
If you are an Indian you will definitely understand the importance of lentils in the diet.
Lentils are not only nutritious but also very good in taste, many dishes are made up of lentils which taste very good and also complete the requirement of the protein.
Lentils have 15 grams of protein in 1 cup.
I hope you liked the list of best protein source for vegetarians, you can add them in your diet it will help you in achieving your goals and keeps you healthy.
The above all foods can be used by anyone who wishes to complete his fitness goals and also who wishes to complete his requirement of the proper nutrition.
If you are a vegetarian then don’t think that you cannot fulfill the requirement of the protein, there are many foods in veg that have very good and high protein.
Here were the major foods that have a good amount of protein, I mentioned all of them in the above list.
All above Sources of protein for vegetarians are based on very good results.
So stay healthy and eat healthily.