When a vegetarian asks for advice on how to include proteins in their diet, they are frequently met with blank looks and cliché responses such as, “Why don’t you just start eating eggs?” You may maintain a healthy lifestyle without having to visit the egg counter thanks to several vegetarian meals that are strong in protein.
Here are the top ten vegetarian items that are high in protein:
- Seitan
Seitan, which is made of gluten, is a popular protein source for both vegetarians and vegans. As it resembles meat in texture and consistency when cooked, it is often referred to as wheat meat or wheat gluten. Seitan provides 25 g of protein per 100 g meal. Selenium and trace amounts of iron, calcium, and phosphorus are also present. You can add it to a recipe of your choice by grilling, sautéing, or pan-frying it. However, you should stay away from seitan if you have celiac disease or are gluten sensitive.
- Greek Yoghurt
Greek yogurt differs from conventional yogurt through the removal of whey, a liquid that contains lactose, a naturally occurring sugar in milk, during the straining process. This indicates that Greek yogurt contains less sugar than conventional yogurt. It has probiotics, iodine, calcium, protein, and vitamin B-12. Greek yogurt has 23 gm/s of protein per cup. Its high protein content can promote bone health, curb hunger and appetite, increase metabolism, and improve gastrointestinal health, among other things.
- Tofu
Soy products may be your best bet if you choose a vegetarian diet to meet your body’s protein needs. The history of tofu begins in China. It is created by pressing soymilk condensate into solid white blocks. Protein-rich tofu also has all the critical amino acids your body needs. Tofu has 8 grams of protein per 100 grams. Tofu can protect you from several health conditions, including heart problems, diabetes, and even some types of cancer, in addition to being high in proteins and several beneficial elements.
- Tempeh
Tempeh is a typical Indonesian dish prepared from fermented soybeans. It is a well-liked meat substitute for vegetarians because it has an astonishing array of nutrients. In a 2014 study, 20 obese men were given a high-protein meal that either contained soy-based protein or meat-based protein. After 14 days, it was found that neither diet significantly differed from the other in terms of weight loss, hunger suppression, or feelings of satiety. 15 grams of protein are contained in an 84-gram serving of tempeh. Nearly two-thirds of the calcium in a cup of whole milk can be found in one cup of tempeh. Soybean phytic acid is broken down during fermentation, which makes it easier for the body to absorb and digest.
- Lentils
Lentils are a powerful source of protein; they come in red, green, black, and brown variations and grow in pods. 9.02 g of protein is present in 100 grams of cooked lentils. Consuming it can lessen the chances of obesity, heart disease, and diabetes as well as promote good skin, hair, and weight loss as well as an increase in energy. Lentils, a cheap source of protein, can also fulfill your daily requirements for manganese and folate. Lentils are the most adaptable protein-rich vegetarian dish that may help you cross items off your daily health bucket list because there are so many ways to prepare them.
- Edamame
Edamame, often known as vegetable soybeans, are young soybeans. They come in green color and can be eaten as a snack or added to stews, soups, and salads. 18.5 g of protein may be found in one cup, or around 155 g, of edamame. It can help lower cholesterol levels, hence reducing the risk of heart disease and enhancing the blood lipid profile, in addition to being a rich source of protein. It is the ideal snack for people aiming to control their blood sugar levels because it has a low glycemic index and carbohydrate count.
- Chickpeas
Garbanzo beans, which have their origins in the Middle East and the Mediterranean, are another name for chickpeas. Chickpeas contain 15 g of protein per cooked cup. They are also excellent providers of fiber, folate, potassium, manganese, phosphorus, iron, carbs, and a variety of other healthy nutrients. A diet high in chickpeas has also been demonstrated in numerous studies to help manage cholesterol, balance blood sugar, and even help reduce belly fat. The mineral selenium, which is present in chickpeas, aids in the proper functioning of the enzymes in your liver and can also assist your body to rid itself of some substances that can cause cancer.
- Chia Seeds
3 g of protein may be found in 1 tablespoon of chia seeds. Chia seeds, which are tiny black seeds, are produced by the Salvia hispanica plant. Their impressive nutritional presence goes well with their high protein level. They include significant amounts of calcium, omega-3 fatty acids, fiber, and other minerals. Chia seeds are entirely composed of fiber, a type of carbohydrate that the body cannot digest. Fiber doesn’t raise blood sugar levels and doesn’t require insulin to be broken down. Chia seeds are one of the best sources of fiber in the world because they contain 40% of them.
- Peanuts
Peanuts are a simple way to increase your body’s protein stores because they are high in protein, loaded with heart-healthy fats, and have other benefits as well. A cup of peanuts has about 20.5 g of protein in it. They are a low-carb food; therefore, diabetics can eat them with no problems. Peanuts are a simple way to add more protein to your diet and a great source of minerals including biotin, copper, niacin, manganese, phosphorus, vitamin E, and magnesium. You can also use them as a regular snack or as a meal replacement.
10. Nutritional Yeast
Commercially, nutritional yeast is offered as a yellow powder or flakes. Its cheesy flavor blends well with mashed potatoes or tofu that has been scrambled. Additionally, it can be used as a savory dressing on popcorn or sprinkled over spaghetti. Nutritional yeast has 14 grams of protein and 7 grams of fiber every 28-gram serving. Numerous studies have demonstrated that S. cerevisiae, the yeast present in nutritional yeast, can aid in the development of immunity and can also lessen inflammation brought on by bacterial infection. Due to its high protein content, it might be a fantastic diet to help you fight brittle nails or hair loss.
THE BOTTOM LINE
For an assortment of reasons, including their health, their religious convictions, and even their worries for animal welfare, many people have changed to a vegetarian diet. With the knowledge that your body is receiving the required amount of protein, you should be capable of continuing to eat vegetarianism.
