For those who are preparing a veggie meal, it can be a bit difficult to get your desired protein intake because most of the protein foods are usually taken from animals. But there are many foods that are made of plants and have lots of protein plus other items that your body and muscles need to remain powerful and full of energy. Below are the top 10 vegetarian protein sources and guidelines to their use in our daily diets.
1. Lentils
Protein Content: Approximately 18g of protein per cooked cup (198g).
It has been found out that lentils are one of the most nutritive vegetarian protein foods. They contain some of nutrients needed by the body such as iron, fiber, and folate that help in digestion, formation of blood and supply of energy. They are available in several types for instance the brown, green and the red ones and their taste is normally different. It is inexpensive, requires little preparation and may be consumed alone, as soup garnish, and in salads or stews.
How to Use: Remember to add cooked lentils to your cook and heat recipes such as soups, curry dishes or prepare a cold lentil salad with raw vegetables and a light dressing.
2. Chickpeas
Protein Content: Currently, it is estimated that roughly 15 grams of protein are present in each cooked cup that is equivalent to 164 grams.
Chickpeas also known as the garbanzo beans are another great source of proteins. It’s very useful with all kinds of meals, which differentiates them from other spices. In addition to protein, it contains fiber that makes you stay full for longer, and promotes proper digestion. They also offer valuable minerals such as magnesium as well as potassium.
How to Use: Chickpeas can also be consumed roasted as they are a snack, used to prepare hummus and also included in salads, soups, and curries.
3. Quinoa
Protein Content: About 8 grams of protein per cooked cup (185 grams)
Often called a ‘superfood’ because quinoa is a complete protein, with all nine essential amino acids, something that our bodies cannot make on it’s own. Quinoa is gluten free, high in fiber, iron, magnesium and manganese, and extremely nutritious and a fantastic way to increase your protein intake.
How to Use: Salad bases of quinoa, mixing in veggies, quinoa bowls and rice replacements are all options for cooking with quinoa.
4. Tofu
Protein Content: About 10–15 grams of protein per 100 grams.
Soybeans are from which tofu is made and is one of the best vegetarian protein source. It is also good source of calcium, magnesium and iron. Being neutral in taste, tofu can absorb the flavors it’s cooked with so is versatile in many cuisines. It’s available in different textures: It’s soft, firm, extra firm, whichever suits your recipe.
How to Use: Tofu makes a great addition to stirfries, salads, sandwiches and even can be grilled with spices as a great main dish.
5. Edamame
Protein Content: There are around 17 grams of protein per cooked cup (155 grams)
Edamame are young, green soybeans that are a snack or appetizer. Packed with protein, fiber and antioxidants, they have a slightly sweet flavor. They’re easy to cook and can be eaten as a snack or stir into salads, stir fries and bowls.
How to Use: Edamame can be boiled, sprinkled with salt and eat as it is a snack, or tossed in salads and stir-fries.
6. Chia Seeds
Protein Content: Aproximately 5% of proteins per ounce or in other words, an average of 5 grams of protein per 28 grams.
Perhaps due to their small size, chia seeds are indeed nutrient-dense seeds in the world. They are high in protein, fiber, Omega-3 fatty acids and different essential minerals including calcium and magnesium. Chia seeds swell when taken with water, which makes them ideal to be used in moulded dishes like puddings and in covers of assembled dishes like smoothies.
How to Use: Another way to consume chia seeds is to add them on top of yogurt or mix them into smoothies or you can prepare a chia pudding by adding the chia seeds to almond or coconut milk for the night.
7. Hemp Seeds
Protein Content: Out of 28 grams of an ounce, about 10 grams should come from protein.
It supersedes cereal grains, soybeans, milk, beef, eggs, and other products in the protein per 100g compositio They are rich in complete proteins and health omegas; omega-3 and omega 6 fats respectively. They are also a source of vitamins and minerals including magnesium, iron and zinc and should therefore be included in anyone’s diet plan.
How to Use: Eat hemp seeds by putting them in your smoothies, top them on your salads, or incorporating them into your breakfast oatmeal.
8. Greek Yogurt
Protein Content: Normal, free-franked protein is roughly 10 grams per 100 grams.
I much Greek is a consistent dairy product with high fat and protein content and calories. It also contains probiotics, which are friendly bacteria that need to be introduced in the gut of the body. For one, Greek yogurt is a very popular food that can be taken alone, with fruits, or as a base for sauce or dressing.
How to Use: You can have it with a bowl of fruits, honey or granola, put in some of it in your morning cereal…in fact, you can use it in place of sour cream.
9. Nuts and Nut Butters
Protein Content: There are about 5 to 7 grams of protein per ounce (28 grams), depending on the type.
Almonds, peanuts and walnuts are good sources of protein and healthy fats. Almond butter and peanut butter are also awesome options on the go. They are rich in vitamins and minerals and fiber and taste great when added to snacks or foods as a quick protein punch.
How to Use: Have a handful of nuts as a snack, sprinkle it on your salads or on the toasts and apples with a spread of nut butter.
10. Green Peas
Protein Content: That’s about 8 grams of protein per cooked cup (160 grams)
It would be a shame if people pass over green peas because they are actually really high in protein. On top of being a good source of fiber, vitamins and antioxidants, they’re great sources of nutrition. They’re mild in taste and easy to prepare, and so a good thing to add to a lot of dishes, adding a pop of colour and a bit of protein.
How to Use: Blend green peas into a pea soup or dip or add green peas to soups, pasta, stir fries or any of the ways listed below.
| Vegetarian Protein Source | Protein Content (per 100 grams) |
|---|---|
| Lentils | 9 grams |
| Chickpeas | 8.9 grams |
| Quinoa | 4.4 grams |
| Tofu | 10–15 grams |
| Edamame | 11 grams |
| Chia Seeds | 16.5 grams |
| Hemp Seeds | 31.6 grams |
| Greek Yogurt | 10 grams |
| Nuts (e.g., almonds) | 21 grams |
| Green Peas | 5 grams |
Protein Guidelines for Vegetarians
Combine Protein Sources:
For individuals looking to reduce animal protein in their diets, some plant-based proteins may be incomplete, as they lack certain amino acids. To ensure a complete protein intake, pair your carbohydrates and proteins to complement each other. For instance, rice can be eaten with beans, while hummus pairs well with whole grain pita.
Eat a Variety of Foods:
Different types of foods have varying nutrient contents. A combination of grains, legumes, nuts, seeds, and vegetables will help you obtain all the amino acids your body requires.
Watch Portion Sizes:
As mentioned earlier, plant protein can sometimes be found in smaller concentrations than animal protein. Therefore, you may need to consume slightly larger portions of plant-based proteins. Incorporating several different protein sources into each meal throughout the day can also be beneficial.
Include High-Protein Snacks:
Consider incorporating snacks like Greek yogurt, nuts, or roasted chickpeas to ensure you meet your daily protein requirements.
Add Protein Powders if Needed:
If you find it challenging to consume adequate amounts of protein, consider using plant-based protein powders, such as pea or hemp protein. These are versatile and blend well into smoothies or other dishes.