10 Best Protein Sources For Vegetarians and Vegans

Tell me honestly what comes to your mind first when your ears hear, “Protein”. I don’t know about you but I have no shame to admit that my taste buds have already started craving for eggs, chicken, milk, meat, and fish. And my nose has also started connecting with the aroma of these delicious meals. If your taste buds and nose are functioning the same way,  congratulations we just got our connection other than having similar taste and that is the ignorance of vegetarians’ sources for protein. A long discussion is still “On” whether vegetarian options for protein are better than animal based options or not but there is a strong argument to support vegetarian protein sources.

Here Are 10 Protein Rich Foods For Vegetarians That Can Falsify The Claim That A Vegetarian Diet is Not Good For Protein Requirements.

Vegetarians & Vegans Protein Sources

Certain plants and plant based foods are rich in protein to promote satiety, weight loss, muscle development, and strength by filling the protein gap in your body. 

Peanuts

Rich profile of nutrients, including fats, calories, carbohydrates, fiber, and others makes peanuts number one choice for healthy diets. But it is a good source of protein. A ¼ cup of raw peanuts contains almost 9 gram of protein.  All of them who are looking for a substitute for whey protein powder can have peanut butter in their shake or smoothie. Without compromising the quality, it has a mouth-smacking taste. 

Oatmeal

Looking for a delicious way to add protein in your diet, oats can be your best choice. In a half cup of dry oats (120 ml), you can get 6 grams of protein and 4 grams of fiber. People love it as a perfect breakfast because of the good amount of zinc, folate, magnesium, and other nutrients in it. 

Almonds

A veg protein rich food for weight loss that you can use in the morning after leaving them soaked in water throughout the night. With a great profile of healthy nutrients like vitamin E, fiber, fats, magnesium, proitne, and others, Almonds are the ultimate vegan food for losing weight, reducing hunger, and better muscle development. In a 28 grams of serving of Almonds, it contains 6 grams of protein. 

Spirulina

However this blue green algae consist of decent amounts of riboflavin, potassium, magnesium, manganese, and essential fatty acids, Spirulina is an excellent source of iron, thiamin, and protein. In fact 30 ml Spirulina consists of 8 grams of the complete protein. 

Lentils

A cooked cup of lentils contains a great source of protein that is almost 18 grams. It is a good feed for the good bacteria that promotes the healthy gut. Also reduces the risk of being overweight, certain types of cancer, diabetes, heart issues, and others. Using it as a pre workout before 45 minutes of your workout can level up your training. 

Quinoa

With magnesium, B vitamins, calcium, vitamin E, calcium, potassium, iron, antioxidants, high protein, and other nutrients, Quinoa has an impressive nutritional profile. You can use it by sprinkling on the salad as well as in the main course of the menu.  A cup of cooked quinoa contains almost 8 grams of protein but the most impressive thing is that it is a grain with complete protein. So, you can use it in smoothies or over any meal to make that protein rich food veg for weight gain. 

Chia Seeds

Though, we know chia seeds for its impressive nutrient profile from fiber and omega 3 fatty acids, it is a good source of protein as well. In a tablespoon, it contains 2 gram of protein. Adding the chia seeds to herb, vegetable or fruit juice and sprinkling to the meal can not only make the high protein Indian vegetarian foods but also increase the taste. 

Seitan

One of the most popular protein sources for vegetarians is made from wheat. In a 100 grams serving, it consists of 25 grams of protein that makes it number one in the list of richest protein sources for vegans. Just by having high calorie food with seitan, you can make a better and natural mass gainer by yourself. 

Chickpeas

A cooked cup of chickpeas (240 ml) contains a high amount of protein but it is also a rich source of other nutrients including fiber, iron, manganese,  potassium, folate, and many more. Having it in your juice or eating it as salad can definitely help you fill the protein gap. 

Hempseed

Maybe some of you are familiar with the notorious plant, marijuana whose belongings are these hemp seeds. In a 10 gram of the seeds, it is 28 grams of digestible protein. Take out its notorious use from your mind and see its other health benefits due to its nutrient rich profile, including iron, magnesium, omega-3 fatty acids, and others. 

Conclusion

Yes ! It is a common notion that vegetarian diets lack protein and are high in vitamins and minerals. But these plant based diets are rich in different types of protein which is quite beneficial for overall health and wellness. Incorporating them in daily life, you can avoid animal prone diseases, heart diseases, and others. With these protein rich vegan diets, you will respect your decision of switching over to a vegetarian diet.