You don’t need to eat meat to fuel your muscles. Several meatless foods are also loaded with protein. Vegetarian protein sources are not only lower in calories, they are also good for the environment. Many people are worried about getting complete protein from their food i.e. foods that contain all the essential amino acids. Several vegetarian protein foods are packed with complete protein, making them ideal for vegetarians.
Here Are Top 12 Protein Foods For Vegetarians:
Peanut butter is an excellent alternative to meat products, and contains nearly 25 grams of protein per 100 grams. It is also an ideal source of potassium, magnesium, fiber, and vitamin B6, which are crucial for good health.
Cottage cheese serves as a high-protein, delicious snack that is available in reduced-fat forms. It comprises calcium that helps in keeping your bones strong. Half-cup of cottage cheese contains around 13 grams of high-quality protein.
Hemp seeds are also good sources of protein that can be digested easily by the body. Even organic varieties of hemp seed are not costly, so that’s a plus. Also, hemp seeds are good for reducing inflammation, making it ideal for those with inflammatory disorders, such as arthritis.
Quinoa is often referred to as a ‘wonder grain’, owing to its nutrient density. This whole grain contains around 8 grams of protein per cup. Quinoa is also loaded with fiber, iron, and contains little or no cholesterol, making it ideal for weight-watchers.
Black beans are an excellent protein food that is not only good for building muscle, but also helps in maintaining healthy blood glucose levels. Their high-fiber content helps in keeping you full for a long time. A 100-gram serving of black beans contains around 21 grams of protein.
Almonds contain a considerable amount of protein as well as fiber. A 100-gram serving of this nut provides you nearly 21 grams of protein. Almonds are also good sources of magnesium, potassium, iron, and calcium. Make sure you choose only organic, unsalted varieties of almonds.
Pumpkin seeds are an excellent grab-and-go snack that contains a good amount of protein. A one-ounce serving of these seeds offers you around 7 grams of protein. Though pumpkin seeds are available year-round, you may roast fresh pumpkin seeds and store them.
Tempeh is another ideal protein food for vegetarians. Tempeh is derived from soy and is good for your heart, owing to the fact that it’s fermented. It also displays strong anti-cancer properties, making it ideal for vegetarians. A 100-gram serving of this soy derivative contains around 19 grams of top-quality protein.
Greek yogurt contains almost the same amount of protein as regular yogurt, while being less sweet and more filling than regular varieties. You may eat Greek yogurt along with fruit. It is also an excellent substitute for sour cream. A 6-oz container of Greek yogurt provides you nearly 15 grams of high-quality protein.
Seitan, commonly referred to as wheat-meat, is packed with protein and possesses a similar texture as chicken. Seitan is ideal for soups, sandwiches, or gravies. A 3-ounce serving of this protein food contains around 18 grams of protein.
Hummus is a Middle-Eastern dip that is made from chickpeas, and is a good source of protein. Hummus also comprises lemon juice, tahini, and olive oil. The combination of these ingredients offers you healthy fats, calcium, antioxidants, and a considerable amount of protein. A 100-gram serving of hummus contains 8 grams of protein.
Soy milk is an excellent vegetarian protein source that is available in calcium-fortified forms as well. Soy milk is also convenient to carry around, making it ideal for vegetarian bodybuilders on the go.