Some High-Protein Foods Every Vegan And Vegetarian Should Add To Their Diet
Did you know that several plant-based foods can fulfill your body’s protein needs? Read on to find out!
Protein helps the body with several vital functions and helps maintain muscle mass. When thinking of foods rich in protein — chicken or steak might come to your mind. But for vegans and vegetarians, there are plenty of plant-based options to meet their body’s protein requirements. Try out some of these alternatives that are available all year round.
Lentils: 17.86 grams of protein per cup
Lentils look like tiny beans but are a pulse and belong to the legume family. But this inexpensive plant-based food is not just vegetarian-friendly and is also rich in protein. Additionally, dry lentils take around 15 minutes to get cooked.
Greek Yogurt: 23 grams of protein per cup
Greek yogurt tastes delicious and can be added to shakes and smoothies for enhanced flavor — layered with granola and fruits. Yogurt is also rich in calcium and serves as a gut-healthy probiotic. Pick plain yogurt instead of flavored options if you don’t want added sugar.
Chia Seeds: 3 grams of protein in 1 tablespoon.
Chia seeds are chock full of nutrients like hemp. They offer protein, omega-3s, and fiber. When preparing smoothies at home, blend some chia seeds into them, or make a jam with it for enjoying with toast.
Cottage Cheese: 14 grams of protein in every half cup.
This beloved dairy product is making a comeback and vegetarians are delighted by it! Cottage cheese contains more sodium than Greek yogurt, so remember to record your salt intake. Cottage cheese can be enjoyed as a delectable dip or with sweet fruits.
Quinoa: 8.14 grams of protein per cup
Of all plant-based protein sources, quinoa is unique because it constitutes all nine vital amino acids. One is also rich in fiber, magnesium, zinc, iron, phosphorus, manganese, folate, and thiamine. Quinoa is excellent for people suffering from gluten sensitivity or celiac disease because it is gluten-free.
Pistachios: 5.97 grams of protein per ounce.
Shelling pistachios is quite a challenging task, but the effort will not go in vain. Pistachios are versatile and can be enjoyed in baked goods, salads, desserts, and even smoothies.
Broccoli: 4.28 grams of protein in each stalk
When you were a little kid, you probably hated having broccoli but your parents asked you to eat those little green trees for a reason. Apart from being rich in protein, broccoli also provides fiber, vitamins C and K, and more. But don’t throw away the stalk!
Add these foods to your regular diet and boost your protein intake.
