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Protein for Vegetarians – 12 Foods to Include

This post provides vegetarians with a list of 12 protein-rich foods to include in their diet. The list includes tofu, tempeh, quinoa, nuts, seeds, legumes, hemp, green peas, spirulina, nutritional yeast, fortified plant-based milk, and whole grains. These high-protein sources offer a variety of nutrient-dense foods that are rich in vitamins and minerals, and provide numerous health benefits. Additionally, they are versatile ingredients that can be easily incorporated into a variety of recipes. This post is thus a great resource for vegetarians to help make sure they are getting enough protein in their diet.

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Protein is a building component of muscles, skin, hair and nails. A complete protein contains 22 amino acids, 9 of which enter the body only from food. Protein is necessary for the normal functioning of the brain, heart. Vegetarians get protein from plant foods that vary in amount of protein..

Peanut butter

Peanut butter

An adult needs 0.75 g of protein per 1 kg of weight daily. Getting large amounts of protein from plant foods is difficult. Such food is forbidden to people with sick kidneys. A properly planned vegetarian diet is a combination of protein-rich foods. The first one is peanut butter. Two tablespoons contain 8-10 g of high-grade protein.

Spread butter on whole grain bread and get 15 grams of protein on two sandwiches. Use them as a snack after an intense workout. Protein food is high in calories, so hunger will recede for a long time. Peanut Butter – A Source of Healthy Fat and Natural Amino Acids for Muscle Building.

Nuts and seeds

Nuts and seeds

Another source of protein is cashews, almonds, or pistachios. This group includes chia, flax, hemp and pumpkin seeds, walnuts or Brazil nuts. Products are rich in protein, contain healthy fats, fiber. In seeds and nuts, there is a lot of magnesium, iron, selenium and calcium, vitamins E, B. Antioxidants supplement the composition to prevent aging of the body.

Try to eat nuts between meals to provide the body with energy for the whole day. Add flaxseed to salads or cereals. Use unprocessed foods. Roasted or blanched nuts, seeds lose most of the protein useful for the body.

Soy milk

Soy milk

Vegetarian diets include the intake of high-protein, calcium-rich foods to strengthen bones. Milk made from soybeans in composition can replace cow. A glass of drink contains 6-10 g of protein. To provide the body with energy, it is better to drink it for breakfast.

Soy milk is combined with many products. It can be consumed on its own or used for baking, preparing soups, cereals or sauces. Choose a product in the store without sugar or with its minimum amount, enriched with vitamins D and B 12.

Tofu, Tempe and Edamame

Tofu and soybeans

Protein for vegetarians contains soy products. Extruded cottage cheese is made from beans. Tofu is more like cheese, has 10 g of protein per 100 g. The product is tasteless, but easily absorbs the smells of other ingredients. For this reason, cheese is combined with pace. This is a product from boiled green beans, which are fermented, pressed. This substitute for vegan meat has a rich nutty flavor..

When unripe beans are boiled until half-cooked, edamame is obtained. The product is added to salads or soups. This protein food contains a large amount of phosphorus, magnesium and probiotics, which improve digestion. Meat substitutes are rich in folate, vitamin K, fiber.

Beans, Chickpeas and Lentils

Beans, Chickpeas and Lentils

These beans, which are favorite by vegetarians, are distinguished by a high content of vegetable protein – 15–18 g / 100 g. Chickpeas, beans, and lentils are used to prepare first courses, side dishes or appetizers. These types of beans have a lot of slowly digested carbohydrates, fiber, which nourishes good bacteria, improves bowel function.

Eating lentils or beans helps lower cholesterol and blood pressure. Add beans to the diet, prepare a side dish, or sprinkle chickpeas with turmeric.

Nutritional yeast

Nutritional yeast

Vegans use protein-rich foods to add flavor to their dishes. Nutritional yeast additionally contains minerals and vitamins. In appearance it is yellow powder or flakes with the taste of cheese or walnut. Nutritional yeast is added to tofu omelet or mashed potatoes. You can use cereal as a seasoning for pasta, popcorn.

A tablespoon of yeast gives the body 14 g of protein. The powder contains a lot of fiber, zinc and magnesium, B vitamins, manganese. Enriched yeast to get maximum nutrients..

Spirulina

Spirulina

Although vegetarians’ favorite treat contains vegetable protein, it is not considered a complete protein. This is due to the absence of important amino acids in spirulina. Combine seaweed with nuts, oats, or seeds to increase protein..

Spirulina is rich in iron, copper, riboflavin. Such food is useful due to the content of essential fatty acids for the body. The blue-green color of the algae is imparted by the natural pigment phytocyanin. It has powerful antioxidant properties, which in combination with protein improve the condition of the skin, nails, hair.

Amaranth and Quinoa

Amaranth and Quinoa

If protein is not enough, cereals help to get it. Quinoa and amaranth are gluten-free grains. From them produce flour, which is used for baking. From whole grains prepare cereals. These cereals are made up of protein, fiber, and complex carbohydrates. Quinoa contains all 22 amino acids, refers to a complete protein.

Ezekiel bread

Ezekiel bread

Vegans have long been aware of the benefits of sprouted grain. On its basis, bread is baked, named after the prophet Ezekiah. This product does not contain sugar, it is obtained by combining wheat, spelled, barley with the addition of millet with lentils, soybeans. Germination of grains increases the number of amino acids, which increases the level of protein. In two pieces of bread its approximately 8 g. Gluten in such a product is less, which is useful for people who are sensitive to it.

Buckwheat

Buckwheat

A good addition to the vegan diet is a meal made from healthy cereals, which is considered a relative of rhubarb. Buckwheat contains 6 g of protein, dietary fiber. It is used to make pancakes, boil porridge, peeling kernels from husks.

Gluten is not found in healthy cereals, so vegetarians with an allergy to it need to include buckwheat dishes in their diet. It is able to lower blood pressure, sugar level.

Wild rice and oats

Wild rice

Other cereals are also good for vegetarians. A cup of wild rice contains 7 g of protein, fiber, copper, phosphorus and manganese, and half a glass of oats contains 6 g of easily digestible protein. It is a delicious source of protein for a vegetarian diet. From oats make flour, cereal for breakfast or cooking pastries. Both types of crops eliminate hunger, saturate the body with useful substances.

Protein-rich vegetables and fruits

Protein Rich Vegetables

In the diet of vegans, in addition to protein, dietary fiber occupies an important place. Eat fresh vegetables and fruits regularly to provide them with a diet. They contain less protein than legumes or grains, but this is enough to get the right amount of protein daily..

Vegetables that are rich in amino acids include:

  • asparagus;
  • peas;
  • spinach;
  • Brussels sprouts;
  • broccoli;
  • corn;
  • potatoes;
  • bananas
  • avocado;
  • guava;
  • blackberry;
  • nectarines.
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Comments: 2
  1. Marigold

    Is it possible for vegetarians to meet their protein needs without relying on animal products? Can you provide information on the best plant-based protein sources that can be included in a vegetarian diet?

    Reply
  2. Scarlett Hughes

    As a vegetarian, I always strive to maintain a balanced diet and ensure adequate protein intake. While I’m aware of some common sources of plant-based protein like tofu and lentils, I’m curious to know what other foods should I include in my diet to meet my protein needs? Are there any lesser-known options that are equally nutritious? Thanks!

    Reply
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