Just because you’re a vegetarian or a vegan doesn’t mean you’re going to struggle to meet your daily intake of protein. Contrary to belief, there are as many vegetarian sources of protein, just as good as animal protein. According to dietary recommendations of the USDA, women require only 45 grams of protein and men 56 grams per day. You may need much more only if you’re pregnant or a nursing mom or if you’re an athlete. It isn’t a tough prospect acquiring vegetable protein and you won’t have to look very far for ingredients that are commonly used at home or sold in stores close to you. Here are 10 best sources of vegetarian protein.
It’s unbelievable that this super charged plant based protein is considered almost 71 percent pure protein in comparison to animal protein like beef which is only 22 percent. Spirulina contains a powerful mix of antioxidants and essential amino acids and the best part, you need just two spoons a day.
2 Hemp Seeds
1 Ounce (28 grams) of hemp contains 6 grams of protein. There are quite a few people with soya allergies. Hemp is a good substitute which provides a good dose of amino acids, which the body doesn’t produce in order to build muscle and increase protein production. Hemp milk is a substitute to dairy protein where the fatty acids in hemp milk can improve immunity. The biggest advantage of the hemp plant is its fast growth rate, without the use of pesticides.
3 Chia Seeds
Chia seeds are a healthy source of protein where a serving of 1 ounce gives you 4 grams of protein. This may not be as much as hemp or Spirulina, but it certainly packs a punch where other nutritional factors are concerned. Chia seeds are rich in fiber which makes you eat less and is an excellent weight loss remedy. Chia seeds are also rich in calcium and you can add a tablespoon of these seeds to any meal as they are devoid of flavor.
There is nothing better than Quinoa when it comes to sources of vegetarian protein. It is perhaps the complete source of protein on earth due to its potent combination of 9 essential amino acids vital for bodily function and health. Quinoa is an excellent option when one requires a gluten free diet. 1 cup (185) Gms of Quinoa contains 8.5 Gms of protein.
Tempeh is similar to tofu but with a more chewy texture. Approximately 90 grams or half cup of Tempeh will provide you with a good 15 grams of protein. Tempeh is a great substitute for meat, owing to its texture and can make great burger patties too. Tempeh is a better choice over mock meat products that are processed and feature poor quality of nutrients.
Among all nuts, almonds are a good and tasty source of protein where a handful will give you almost 8 grams of protein. Almonds are versatile enough to be added to food, salads and even desserts or just munched plain. Almond butter is a great substitute to peanut butter which can cause allergies.
Most vegetables do contain some amount of protein, so consuming a mixed veggie diet is an excellent source of replenishing protein. Vegetables make a healthy nutritional diet, full of essential vitamins and minerals. Consider a cup of cooked french beans which gives you a whopping 13 grams of protein. A cup of peas will not only give you 9 grams of protein, you’ll also get a good serving of vitamin A, B and C as well as thiamine, iron and phosphorous.
8 Lentils and Beans
Lentils pack a solid punch when it comes to proteins. Just 1 cup of lentils contains an unbelievable 18 grams of proteins, equaling a 3 ounce juicy steak. The same goes for kidney and black beans as well. Gram flour too is high in protein. You can even make a nice mix of green or yellow lentils which is a great accompaniment if you’re having an Indian curry.
9 Organic Yoghurt and Milk
If you are a vegetarian but don’t mind dairy products, then these can give you the best dietary intake of protein in a day. 1 glass of milk contains 8 grams of protein; Greek yoghurt chosen over regular Yoghurt, is another potent supplier of protein which amounts to the same as 3 ounces of lean meat. Just a cup of Greek yoghurt with almonds at breakfast and you’re done with your protein intake for the day.
Ever heard of Edamme? Well, if you can start consuming this protein rich pod and you won’t need to bother about your protein intake at all. This green bean is immature soyabean, which can be either boiled or steamed. One of the highest sources of vegetarian protein, one cup of Edamme contains 22 grams of protein, the same as if you were consuming meat. Combine Edamme with your main veggies and the rest of the ingredients mentioned here and you get the whole health package of rich protein as well as powerhouse of vitamin, minerals and amino acids.