What Are The Protein Foods For Vegetarians

Protein Forms The Building Blocks For Our Body One Needs To Make Sure To Consume It Enough Here We Give You Nine Foods That Are Rich In Protein

High Protien Foods for Vegetarians : Greek Gourmet

Proteins are also produced inside our body but some needs to be consumed. According to a study, India is one of the highest numbers of vegetarians in the world. With more than 400 people consume a strict vegetarian diet. Even so, almost 70% of the, consume protein deficit diet. Why is that?

Image: Shutterstock

Every cell present in our body contains protein. It means protein is responsible for repairing the cells and making new ones. So, it is very vital to consume enough protein. however, non-vegetarian foods such as meat and eggs have said to be the ideal high intake of protein. Studies suggest people consuming plant protein tends to have a lower risk of heart diseases, cancer, blood pressure etc. Here is a list of nine vegetarian foods for you to add up to your routine to make it rich in protein.

Top 16 Sources Of Plant Based Protein

Plant based Protein food is healthy and easily accessible. Vegans and vegetarians have a wide variety of vegan protein sources to choose from. What are the best vegan protein foods? What are the Top 16 Sources Of Plant Based Protein?

The first foods you might think of include vegetables, beans, and nuts. But dont you have to eat like a huge amount of those things to get enough? No you do not, just implement the proper plant based protein diet foods and you will receive all the nutrients you need!

  • What are the top sources of plant based proteins?

    Pumpkin seeds have 5 grams of protein in 1 oz Hemp seeds have 10.78 grams of protein In 1 oz. Almonds have 6 grams of protein in 1 oz. Pistachios have 6 grams of protein in 1 oz. Flaxseeds have 5.19 grams of protein in 1 oz. Tofu has 10 grams of protein In 1/2 cup. Oatmeal has 8 grams of protein in 1 cup cooked. Lentils have 8 grams of protein in One half cup of cooked. Chia seeds have 4.7 grams protein in 1 oz. Spirulina has 4 grams of protein in 1 tablespoon. Nutritional Yeast has 3.8 grams of protein in 1 tbsp. Soybeans have 11 grams of protein in 1/2 cup. Peas have 8 grams of protein in 1 cup. Kale has 2.9 grams of protein in 1 cup . Broccoli has 2.6 grams of protein in 1 cup chopped. Brussel Sprouts have 3 grams of protein in 1 cup chopped

  • Tofu is another 1 of the Top 16 Sources Of Plant Based Protein

    Lentils are a healthy vegan protein food

    How Much Protein Do You Need

    The U.S. Department of Agriculture and the U.S. Department of Health and Human Services, recommends the following daily amounts of protein for different age groups:

    • Children under 4: 13 grams
    • Children ages 4 to 8: 19 grams
    • Children ages 9 to 13: 34 grams
    • Women and girls ages 14 and over: 46 grams
    • Boys ages 14 to 18: 52 grams
    • Men ages 19 and over: 56 grams

    In other words, most people should get 10% to 35% of their calories each day in the form of protein.

    If youre an active person that does sports, or if youre over 40 and starting to lose muscle mass, you may need more protein.

    Recommended Reading: Can I Buy Protein Powder With Food Stamps

    Best Plant Protein Sources

    If youre a vegetarian but not a vegan, you might incorporate these other protein sources into your diet:

    • Eggs or egg whites: Eggs are a low-cost and nutritious source of protein. Each egg provides 6 to 8 grams. If you use egg whites, youll get fewer calories, but youll miss out on vitamin D, omega-3 fatty acids and B vitamins housed in the yolk.
    • Dairy products: Milk, cheese and yogurt are excellent sources of protein and calcium. To get the most protein bang for your buck, choose cottage cheese or plain Greek yogurt. Both pack 13 grams of protein or more per serving, and you can dress them up with fruit, nuts or granola for a filling breakfast or snack.

    Diet Tips To Increase Protein Intake For Vegetarians

    Vegan Protein Sources: Familiar and Unique

    When one thinks of protein, steak, eggs, or chicken might come to mind. But suppose youre not a big meat eater and are a vegetarian or, well, an eggetarian. In that case, you have other options to make sure you get the recommended amount of protein that your body needs. Protein is a macronutrient and the building block of your body. It gives about 4Kcal of energy for every gram of intake and is essential to our diet. In addition, diets rich in protein promote muscle strength, satiety and weight loss.

    A common concern about vegetarian diets is that they might lack sufficient protein. However, talking to experts clarifies that a well-planned vegetarian diet provides you with all the nutrients you need. Not just this, certain plant foods contain significantly more protein than others. What most of us dont realise is that protein doesnt just come from animal-based foods. Many plants are, in fact, extremely high in protein, too.

    Also Check: Can You Buy Nutrisystem With Ebt

    Milk Infant Formula And Plant

    Up to the age of six months, breastmilk or infant formula is the only food your baby needs.Until 12 months, breastmilk or infant formula should still be the main drink, although small amounts of full-fat cows milk can be used in cooking. Goats or sheeps milk is not recommended. Do not give your child unpasteurised milk it can cause gastrointestinal illnesses.Plant-based milks such as soymilk and other nutritionally incomplete plant-based milks are not suitable alternatives to breastmilk or infant formula for babies under 12 months.After 12 months, under the guidance of your nurse, doctor or dietitian, full-fat fortified soy drink or calcium-enriched rice and oat beverages can be used. Your childs diet should contain other adequate sources of protein and vitamin B12 before these milks are introduced.If you are going to place your child on a vegetarian or vegan diet, seek advice from a health professional on how to maintain a balanced diet and any supplements needed.

    Protein Per Tablespoon: 33 Grams

    The hemp seed marijuana’s edible, non-intoxicating cousin is gaining recognition as a nutritional rock starand for good reason. Studies suggest that hemp seeds can fight heart disease, obesity and metabolic syndrome, likely because they’re rich in fiber and omega-3s.

    Eat This! Simply sprinkle the hemp seeds into salads and cereals, or add hemp protein powder to your post-workout shake.

    Don’t Miss: Which Protein Powder Can You Buy With Food Stamps

    Types Of Vegetarian Diets

    Although vegetarian usually means plant-based there are a few different types of vegetarian diets. What version of vegetarian diet a person follows depends on many things including health, environmental, ethical, religious or economic reasons.

    The main types of vegetarianism are:

    • Lacto-ovo-vegetarian people who do not eat any meat and seafood, but include dairy foods , eggs and plant foods
    • Lacto-vegetarian people who do not eat meat, seafood and eggs, but include dairy foods and plant foods
    • Ovo-vegetarian people who do not eat meat, seafood and dairy foods, but include eggs and plant foods
    • Vegan people who avoid all animal foods and only eat plant foods.

    Two other diets that are not strictly vegetarian but still focus on reducing or limiting the amount of animal products eaten are:

    • Pescetarian people who do not eat any meat, but include seafood, dairy foods, eggs and plant foods
    • Flexitarian people who mainly have a plant-based diet but that sometimes includes small portions of meat and seafood sometimes also called semi-vegetarian.

    People following pescetarian or flexitarian diets often do so to get the health benefits of eating a largely vegetarian diet without giving up meat entirely.

    Vegetarian Proteins That Are As Good As Meat

    Rich Protein Foods for Vegans

    Submitted by Alexandra Bozanis on Thu, 22/12/2016 – 22:01

    How do you get enough protein if you dont eat meat? It sounds hard at first but there are plenty of great vegetarian proteins that taste amazing and don’t require you to eat a bucket full to get the nutrition you need to stay strong.

    There are many alternatives to meat that have similar amounts of protein and we’ve put together a list of the 49 best vegetarian proteins that are as good as meat.

    All the vegetarian options we have listed have at least 10g of protein per 100g when raw, putting them right up there with a meat lovers favorites.i

    13 of them have as much as or more protein than chicken.

    How much protein is there in meat anyway? Here are some popular choices:

    Type of Meat

    Protein Content

    Skinless and boneless chicken breast


    Source: Nutrient data provided by USDA SR-28.i

    There are plenty of reasons to eat more meat-free meals:

    • Theyre on average cheaper.

    • You’ll be helping to save the planet with each bite.

    • The health benefits which include a happier and longer life.

    You probably know and love a few of the ones on our list already.

    For each vegetarian protein we’ve included three delicious recipes so you can try any of them out today.

    With so many tasty vegetarian options now you have plenty of variety to chose from, enjoy!

    Maybe youve decided to go meatless from time to time. Maybe you’ve adopted a vegetarian or vegan lifestyle, either way you need to keep nutrition on the front burner.

    Recommended Reading: What Kind Of Protein Is In Muscle Milk

    Dietary Sources Of Protein And The Essential Amino Acids

    The protein content of plant origin foods such as nuts, peas and beans is very high and rivals that of meat and fish. Some vegetarians include eggs and/or dairy products as part of their protein intake. Cheese has similar levels of protein to meat and fish by weight, whilst egg is regarded as the perfect protein food for its ideal balance of amino acids.

    Whether dairy products and/or eggs are included in our diet, plant foods provide a major part of protein intake. Pulses, such as quinoa, can form the basis of many types of meals and soya products such as milk, tofu, miso or ready made products like burgers and sausages are probably the most versatile source of protein. Nuts can be incorporated into breakfast and sweet or savoury dishes providing an energy-dense source of protein. QuornTM is a form of myco-protein an edible fungus and is sold in a range of different forms from mince to fillets.

    Everyday foods that are normally regarded as carbohydrates such as rice and grains, pasta, breakfast cereals and bread contain significant amounts of protein and can play an important part in your intake. For example, 100g of wholemeal bread contains 9.4g of protein. Potatoes eaten in quantity also provide useful amounts of protein.

    Proteins Are A Source Of Energy That The Body Utilises For Various Physiological Processes Vegetarians Too Can Meet Their Protein Needs With These Sources

    Proteins Sources: List of protein rich foods for vegetarians

    When we think about the best sources of protein, we often think of various meats. But, protein isn’t solely restricted to animal-based foods. There are many plant based foods that are rich in protein and soybean isn’t the only option. Proteins provide vital energy for the physiological processes in the body and is an important part of our daily diet. Not taking enough protein every day can lead to health problems like the breakdown of tissues and loss of muscle weight. Protein is also important to help build antibodies that fight against infections and illnesses.

    For vegetarians, there are a lot of options to increase their protein intake. In fact, a diet rich in whole plant foods can help boost the body’s immunity against many illnesses. Here is a list of vegetarian protein sources:

    1. Beans

    Soybeans consist of a high dose of protein. Other beans like black beans, green peas, lima beans, chickpeas and kidney beans are also great sources of protein. In fact, many of them are a part of Indian cuisine and can be accessed from local markets.

    2. Lentils

    Lentils and dal are an integral part of every Indian kitchen. Increase your intake of lentils like moong and urad in order to benefit your body with protein intake.

    3. Grains


    5. Nuts

    Peanuts are a protein-rich nut that you can relish. Almonds and pistachios are also great when it comes to snacking on some extra protein food items.

    Don’t Miss: What Can You Eat For Protein Besides Meat

    Legumes And Lentils Dosa

    Dosa is the perfect breakfast, and it is fancied by many. So, if youre fond of dosa, replacing rice or Rava dosa with pesarattu or adai dosa would be just perfect for you! Pesrattu or adai usually consists of many mixed legumes. In addition, mixing a few green leafy vegetables like spinach, methi, coriander, onion, garlic, and green chillies with the batter can make it more wholesome. Finally, you can add a bowl of curd to make your breakfast even more protein-rich.

    Not just breakfast, it can also be taken as any other meal like dinner, or even as a quick snack! Kids love them too because they are tasty and quick-eats.

    Vegetarian And Vegan Eating For Babies And Young Children

    10 of the Best Vegetarian Protein Sources to Include in ...

    Up to the age of six months, babies only need breastmilk or infant formula.From around six months, most babies are ready to be introduced to solids although breastmilk or infant formula are still their main source of nutrition until 12 months. Vegetarian and vegan foods can be safely introduced to babies and young children, provided all their energy and nutrient needs are met. This requires careful planning. For some babies especially those being introduced to vegan eating, supplements may be recommended to ensure some essential nutrients typically provided by animal-based foods are supplied in adequate amounts .

    As children grow, they need loads of nutrients a vegetarian diet should include:

    • Protein alternatives .
    • Energy for growth and development.
    • Iron to prevent anaemia.
    • Vitamin D and calcium to prevent bone disease.
    • Suitable fats from non-meat sources.
    • Food in the correct form and combination to make sure nutrients can be digested and absorbed .

    If you wish to introduce your child to vegetarian or vegan eating, seek advice from a dietitian, doctor or your maternal and child health nurse to ensure they are getting essential nutrients for optimal growth and development.From around six months, solids from all five food groups should be introduced gradually, with first foods being rich in iron, protein and energy for growth.

    Also Check: Can You Buy Protein Pills

    How To Add More Protein To Your Vegetarian Diet

    2 Minute Read

    There are many ways to get more protein into your vegetarian diet it just takes a little planning.

    Protein provides energy and helps your body function properly. Its one of three macronutrients that the human body requires. The other two macronutrients are fats and carbohydrates.

    You can get protein either through meat or plants, but studies show that eating protein from plants is often healthier. A 2016 Harvard University study of more than 131,000 people showed that those who got their protein from plants had a lower risk of death from heart disease and other causes. This was especially true among people who had at least one unhealthy lifestyle factor, such as smoking, heavy drinking, being overweight or obese, or lack of exercise.

    The Best Sources Of Protein For Vegetarians

    BBC Good Food examines the best sources of protein for vegetarians and how to keep yourself nourished with protein-packed fruit, veg, eggs and pulses

    Protein is a key part of a healthy diet. It used to be the obsession of body-builders and gym fanatics alone, but now lots of us are keen to ensure we are eating enough. It can be tricky to get your daily quota as a vegetarian if youre not sure what your best veggie sources of protein-rich foods are. Discover our best protein-rich recipes bursting with fresh veggie flavours that are key to a healthy diet.

    Don’t Miss: Which Protein Powder Can You Buy With Food Stamps

    Why Is It Important To Eat A Variety Of Seafood Each Week

    Seafood contains a range of nutrients, notably the omega-3 fatty acids, EPA and DHA. Eating about 8 ounces per week of a variety of seafood, the amount recommended for many adults, as part of a healthy diet, can support health. Some types of fish, such as salmon and trout are also natural sources of vitamin D, a nutrient that many people don’t get enough of.

    Seafood varieties commonly consumed in the United States that are higher in EPA and DHA and lower in a type of mercury, in the form of methylmercury, include salmon, anchovies, sardines, Pacific oysters, and trout. The amount of recommended seafood varies based on age, weight, and level of physical activity. The U.S. Food and Drug Administration and the U.S. Environmental Protection Agency provide joint advice to limit methylmercury exposure from seafood for women who might become pregnant or who are pregnant or lactating and young children. See Advice About Eating Fish for more information.

    Eat Beans Pulses Eggs And Other Sources Of Protein


    Pulses include beans, peas and lentils. They’re a low-fat source of protein, fibre, vitamins and minerals, and count as a portion of vegetables. Nuts and seeds are also a source of protein and other nutrients.

    Pulses are particularly important for people who don’t get protein by eating meat, fish or dairy products.

    Other non-dairy sources of protein include eggs and meat alternatives, such as tofu, mycoprotein , textured vegetable protein and tempeh.

    You need to eat a variety of different sources of protein to get the right mixture of amino acids, which are used to build and repair the body’s cells.

    Don’t Miss: How Much Protein Is Too Much Keto

    Popular Articles

    Related Articles