Are you looking for the best plant-based protein diet plan? Do you not like to eat meat? Well, then read our space, and we’ll tell you what the vegetarian and vegan sources chart is! Protein is an essential nutrient your body needs to build strong and healthy muscles. Moreover, it can keep your hair and skin strong, soft, and healthy. So, start scrolling down to know each of the veg protein food that can provide you with the perfect nourishment.
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Veg Protein Food
Several people following a vegetarian or vegan diet plan question themselves whether or not they are getting the right protein supply. But to your surprise, there are numerous plant sources and vegetarian foods that can sufficiently provide you with high protein content. And we have curated the list of foods that are rich protein sources and contain other beneficial nutrients too.
The Dietary Guidelines suggest that females should supply themselves with 46 grams of protein daily, and men require 56 grams. However, that also depends a lot on the individual’s body activities, weight, age, and much more.
The list below is going to tell every beneficial veg protein food that’ll keep fit and healthy. So, here is the following veg protein food to add to your diet today:
Greek Yogurt
When you are making a high protein vegetarian diet plan for weight loss, then including yogurt in that list is a must. You can try adding this delicious food into your smoothies, or use it as dips for your nachos, or use it substitute for sour cream. It is a high source of calcium and probiotics that can keep your digestive system in good health. But always try to buy plain Greek yogurt to avoid consuming any added sugar or flavors. One cup of Greek yogurt can supply you with 23 grams of protein content.
Lentils
The moment you think of making the list of the protein content of foods, do not forget to mention lentils in that menu. It is a powerhouse of protein that comes in a small package. By consuming half a cup of lentils, you not only supply yourself with a protein boost but a rich fiber supply too. By having half a cup of boiled lentils, you get eight grams of dietary fiber and nine grams of protein supply. You can have a cup of lentil soup and be sure to remain full for long. More so, its fiber content can help if you are on a weight loss diet plan.
Chia seeds
Just like hemp or flax, chia seeds are also power-packed with crucial nutrients. You can get a sufficient amount of omega-3 fatty acids, protein, and fiber from chia seeds. Try having them either in your smoothies or sprinkle them over your yogurt or morning cereal. Also, another unique way to consume chia seeds is by applying chia seed jam on your toast. One tablespoon of chia seeds can supply you with three grams of protein.
Quinoa
Quinoa is considered a complete protein. That’s because it contains all the crucial amino acids that most of the plant-based protein sources do not possess. One cup of cooked quinoa can supply you with a significant eight grams of protein and five grams of fiber. More so, your body can also get an adequate supply of zinc, manganese, phosphorus, magnesium, folate, iron, and thiamine. What’s more? Quinoa is gluten-free, so you can add them to your diet plan even if you are sensitive towards gluten or have celiac disease.
Cottage Cheese
Do you like cottage cheese? Well then, we’ve got you some good news! Cottage cheese is a veg protein food that can supply you with a whopping amount of protein and other nutrients. But it’s best you keep in mind that sodium content in cottage cheese is quite high. So, keep a close watch on your cottage cheese intake if you have high blood pressure. By having only half a cup of cottage cheese, you can get around 14 grams of protein.
Hemp Seeds
Hemp seeds are not only a rich protein source but also contain a high amount of omega-3 fatty acids. Just like you consume chia seeds, hemp seeds too can be eaten over your oatmeal, in your smoothies, or sprinkled over your Greek yogurt. With one tablespoon of hemp seeds, you will be getting four grams of protein content.
Beans
Similar to lentils, beans can supply you sufficiently with protein and fiber content too. All beans such as black beans, chickpeas etc. contain around eight grams of protein content. You can make several recipes using beans such as salads, tacos, dips, soups, and much more. Also, another important nutrient, beans contain is iron.
Edamame
Are you wondering what edamame is? Well, you can call them green soybeans. Mostly you can find them in sushi restaurant menus or in several grocery store freezers. They can either be bought shelled or in the shell. You can always buy the shelled ones and add them to your salads, grain bowls, or stir-fries.1/4th cup of edamame can supply you with 5 grams of protein.
Green Peas
Green peas are a versatile veggie that can be added to soups, salads, side dishes, or in pasta recipes, and much more. One cup of peas can supply you with eight grams of protein.
Peanut Butter
Nut butter are always nutrition-packed. They can provide you with a lot of healthy fats, protein, and fiber. Both peanuts and peanut butter is beneficial for your health overall. They can be put over your toast, or blended well into your smoothies. By adding just two tablespoons of peanut butter, you can get around seven grams of protein.
Final Thoughts
By adding each of these veg protein food, you can supply yourself with just not protein but other nutrients too. So, start adding all these tasty and versatile ingredients into your daily diet to enjoy all its goodness. But remember to plan your diet in a well-balanced way to provide yourself with all the nutrients in sufficient amounts.