Vegetarians need not fret about proteins because many foods are available that surpass protein content in meats. Moreover, when you eat a variety of these foods, without much difficulty you get the full range of amino acids needed to manufacture protein. Now even vegetarians can use these protein foods for muscle mass gainer and when combined with healthy carbohydrates & fats, as a weight gainer. Protein is helpful for us in many ways and vegetarian proteins are no less than those coming from meat.
The best part about vegetarian proteins is that they are cheap to buy, and most importantly, lower in calories and contribute to a better environment. So, meat eating is not necessary as plenty of vegetarian alternatives fill the void.
Most of us eat some of the following regularly, not knowing the protein content. It is better not to stay in dark so let us enlighten ourselves and know how much protein each of these foods contain.
List of 10 Popular High Protein foods for Vegetarians
Salads taste better with almonds and it also ups your protein content. To ensure you get every bit of your protein, sprinkle fine almond flour so that you do not need to grind almonds with your teeth. If you use around a handful of almonds, the protein content increases by 8 grams. Also, you benefit from the inherent fiber and the oil that helps lubricate your joints.
2. Greek Yoghurt
Normally a glass of milk gets you up to 8 grams of protein but set the same milk into yoghurt and the protein quantity doubles on its own. Greek Yoghurt surpasses the protein content available in a three-ounce serving of meat. This is surprise find and vegetarians need to rejoice for this source.
At breakfast, eat a glassful of Yoghurt with a handful of nuts and you have half of your daily requirement covered. As per your taste, you can easily add other ingredients we give below, and take the dish to near your daily protein needs without going fancy.
3. Lentils And Green Beans
Did you know that iron-rich lentils pack around 18 grams of protein, which almost equals three ounces of steak? This is the second item in our list which has negated the necessity of meat, at least for protein needs. One cup of lentils also surpass the protein content of 3 eggs. With more fiber for long-term feeling of fullness, and less than one gram fat, lentils aid in Fat Loss and lauded in the world over.
4. Pumpkin Seeds
These innocent looking measly pumpkin seeds pack a punch. A whopping 9 grams of protein in just an ounce helps you bounce with energy. Not only this, the seeds also have magnesium, zinc and phosphorus making them one of the most powerful vegetarian food which is highly beneficial.
Milk is also an excellent source for protein and each glass has around 8 grams. However, if you need more of this very natural protein, you can easily look for it as a Whey Protein concentrate, or whey protein isolate supplement, wherein the protein quantity ranges between 70 to 90 percent. You can easily use whey protein supplement as a meal replacement. Whey Protein is also popularly used as a Muscle Mass Gainer and when you combine with healthy carbs & fats, it is also used as Weight Gainer.
6. Soybeans (soyabean)
Just half a cup of Soybeans packs around 20 grams of protein. With so many possible ways of eating, the best part is the protein content does not disappoint you. Just a half cup of dry roasted soybeans brings 18 grams of protein and this is a good snack to have. Whether you have soya roasted or as cottage cheese (tofu) the protein content remains almost the same as half a cup of tofu has around 10 grams of protein.
Soybeans also contain magnesium which is essential for muscle development and carbohydrate metabolism.
7. Quinoa (pronounced Keen Wah)
This ancient grain has more protein than many other comparable foods. A good 10 grams protein per cup and that is not all. It also packs a hefty dose of heart-friendly unsaturated fats, has wholesome fiber which helps you feel fuller for long.
Quinoa is also a good source of L-arginine, the amino acid which promotes muscle over fat gain.
Used for centuries in India, this grain packs a punch and contains over 5 grams protein in half cup. Amaranth is gluten free, has digestion aiding fiber which keeps you feel full for long, the calcium helps build bones and iron for building biceps. Bodybuilders in India have it in different forms, like sweet balls made with little jaggery.
Wow, just a cup of boiled spinach gives a tough fight to a hard boiled egg, and that too, for almost less than half of the calories. For better results, you should always eat steamed than raw. Steaming helps you retain the inherent vitamins, facilitate absorption of calcium better than when eaten raw.
Spirulina or sea weed packs a real punch and more than half of its measure is made up of proteins. In 100 grams, spirulina provides more than 50 grams or protein. This is the sole reason NASA took it aboard its space lab. As a meal substitute you just need two tablespoons.
Comparatively speaking, Spirulina is around 68 % complete protein whereas beef is only 23 %. Surprisingly lentils surpass this measly value because they are 27% complete protein.
Conclusion Vegetarians have no dearth of high protein foods and some of them are much potent than their meat counterparts. Not only this, many foods pack vital nutrients like magnesium, phosphorus, zinc, fiber and calcium which give many added benefits. Like milk which gives protein in two forms, whey and casein which our body readily absorbs.