Meat free meals are cheaper, they are low in calories and are also good for your gut. But, what may ever be your reason for choosing vegetarianism or veganism, “where do you get your protein from?” is a common question you have to put up with. Yes, eggs or meat are good complete protein sources, but there are plenty of vegetarian sources too. So, with very little effort, here are 8 protein-rich foods for vegetarians that easily fit the bill. Combine them with other side dishes and you are all set for the day!
Protein-Rich Foods For Vegetarians
1. Soy (1/2 Cup = 10 Grams)
Soy is essentially a complete protein for vegans and vegetarians. It is a go-to meat-free alternative. And tofu, made from soy is amongst the best known protein-rich foods for vegetarians. Here are more health benefits of soy.
2. Peanut Butter (2 Tbsp = 8 Grams)
This one the most delicious protein-rich foods for vegetarians and is the easiest way to satiate both your nutrient needs as well as your taste buds. Simply prepare a peanut butter sandwich and enjoy it as your post or pre-workout snack.
3. Quinoa (1 Cup = 8 Grams)
Quinoa is a way more nutritious grain than most people expect. It is a versatile vegan protein source that can be cooked in just anyway and provide you with iron, fiber as well as magnesium.
4. Greek Yogurt (1 cup = 25 grams)
This is a plain yogurt that results from a rigorous straining process where all the liquids and whey are removed. This makes Greek yogurt a thicker solid that contains more proteins and less sugar or carbs.
5. Chia Seeds (2 Tbsp = 4 Grams)
These are amongst the greatest plant sources of zinc, iron, fiber, antioxidants, along with Omega-3 fatty acids. The little seeds are a powerhouse of vegan protein sources and you can add them to your favorite morning smoothie.
6. Hemp Seed (2 Tbsp = 10 Grams)
Containing around 9 essential amino acids, Hemp seeds are considered to be a complete vegetarian protein source. Though the levels of amino acids are pretty low, hemp seeds provide you with Omega-3 fatty acids along with calcium, magnesium, iron, and zinc. And they also help you fight the symptoms of depression!
7. Beans (1 Cup = 7 Grams)
Beans are amongst the best vegetables with proteins present in a high quantity. So, include them in your diet to make sure that your daily requirements are met. Combine them with rice and a complete protein meal is ready!
8. Lentils (1 Cup cooked lentils = 18 grams)
Lentils are your very own nutritional powerhouse that contains almost 18 grams of protein per 240 ml cup. They promote a healthy gut, contain antioxidants and are rich in iron, manganese, and folate. Lentils are protein-rich foods for vegetarians that can be consumed as a clear soup, in the form of a spice-infused vegetable or as a salad.
Note: This article is solely for the purpose of sharing information. Please do not substitute it for professional medical advice. Ingredients discussed can interfere with certain medications. So before using anything to treat yourself, always consult your doctor.