Following a high protein vegetarian diet is certainly possible, it can even be delicious with these foods and tips!
Following a high protein vegetarian diet can be simple and even easy. Most vegetarians and vegans easily get enough protein within their meat-free diet, without even trying. Check out these high-protein vegetarian foods to determine just how easy it is to get lots of protein without eating meat. Each of the food listed for breakfast, lunch, a soup or salad or perhaps a dinner entree has a complete nutritional breakdown so that you can see just how much protein, calories and nutrients you’re getting per serving.
For somebody who cooks all the time, simply eating a variety of whole foods will probably get you the protein you need. But for someone whose schedule doesn’t permit much cooking at home, getting enough protein from vegetarian foods (and also the right kinds) can be a problem.
More importantly, the quality of protein in a vegan diet might not be as high as in other diets. If you plan your meals to incorporate a wide variety of plant foods, however, it is possible to have a relatively high protein vegetarian diet.
Peanut butter packs 4 grams of protein in each tablespoon, and also the average serving size is 2 tablespoons. Be it smooth or crunchy, choose a high-quality peanut butter without added sugar, salt or hydrogenated oils. Spread peanut butter on the slice of whole-grain toast with 100 % fruit preserves for an open-faced version of the classic without investing in a whole sandwich. Or, spread peanut butter on the banana for a sweet treat.
Nuts and seeds
Every vegetarian needs to have an ounce of nuts (peanuts included) daily. Almonds, pistachios, cashews usually have been part of Indian cooking and rich in protein. An ounce of nut contains around 6gm of protein and 165kcal. Use it as being seasoning, in upuma, as curry base or as chutney. Make your own nut butter by grinding anyone kind of nuts be it peanuts, almonds, cashew nuts right into a smooth paste and use one tablespoon as spread on wholegrain breads.
Coming in third, kidney beans provide 15 grams of protein per 200 gram serving. Kidney beans are rich in protein, and they’re a hearty food as well.
One cup of vegetarian baked beans has an astonishing 12 grams of protein. Baked beans are more than the usual coveted side dish; they are able to also stand alone as a pick-me-up snack anytime of the day. Try chopping up vegan hot dogs and adding these to the beans for even more protein and flavor. Add different spices before you find the perfect combination to suit your tastes.
Milk, buttermilk, paneer, and sweets or curries based on these are sources of protein in the Indian diet. Luckily we’ve several dishes based on these. Including these plus a regular intake of milk or buttermilk will provide good protein. One fourth litre of milk contains 8 grams of protein.
Although at the end of the list, dried apricots are also an option that’s high in protein. An 8 ounce serving of the dried fruit provides 5 grams of protein. Dried apricots are low in fat and cholesterol and therefore are a great protein option for vegetarians.
Almonds are a nut having a number of health benefits, including having a high amount of protein. A 1/4 cup serving of almonds contains 8 grams of protein. Almonds possess a lower saturated fat content and therefore are a great way for vegetarians to get protein.
Soy milk is another vegetarian food choice that’s high in protein. At about 7 grams of protein per 8 ounces of soy-milk, adding this drink to the diet will help reach the daily amount of protein required by an individual.
Last but not least is a fruit that is high in protein. Avacado is really a protein rich food that provides about 5 grams of protein per 8 ounces mashed. This fruit is excellent added to any vegetarian diet.