Going Vegan? Missing all the major protein sources of meat? But don’t worry! These vegetarian protein sources make it easy to get to your protein requirements to fill up if you’re eating a vegetarian or vegan diet or just trying to eat less of the meat.
Protein is the key nutrient for proper functioning and growth of our body. It is essential in keeping your skin, hair and muscles healthy.
People often wonder where vegetarians get their protein from, But it isn’t hard to meet the required amount of protein when you are on a vegetarian diet.
According to the Dietary Guidelines, women need 46 grams of protein (depending on activity level), while men need 56 gram of protein!
Lets see how, vegetarians can have a full protein diet through these top meatless protein sources.
1. Greek Yogurt
Greek Yogurt provides you with 23 grams of protein per cup!
Greek yogurt is delicious when added to smoothies, layered with fruits and veggies or when used as a sour cream dip for tacos or fries.
Apart from it’s protein content, it also delivers calcium and gut-healthy probiotics. Calcium can help keep your bones and teeth healthy.
Choose plain yogurt over the flavored ones to avoid extra intake of added sugar.
Lentils provide you with 9 grams of protein per 1/2 cup!
Lentils are basically a powerhouse of protein stuffed into a tiny grain. Not only do they deliver vegan protein, but a 1/2 cup of cooked lentils gives you 8 gram of fiber. They are a perfect example where protein helps you in proper functioning of body, whereas fibers helps keep you full and are good for heart health as well as keeping your weight in check.
3. Chia Seeds
Chia seeds provides you with 3 grams of protein per 1 tablespoon!
Chia seeds, being nutrient dense delivers us with proteins, fibers and omega 3s. You can blend chia seeds into smoothies, or make chia seed jam for toast or use them in baking of various cakes and cookies.
4. Cottage cheese
Cottage Cheese provides you with 14 grams of protein per 1/2 cup!
Cottage cheese may not be the star ingredient in many famous recipes, but it does provide you with some power packed protein. It is a bit higher in sodium than Greek yogurt, so keep in check the salt intake you are having. It works well as a savory dip or try it sweetened up with fruits or simply make a veggie salad with cottage cheese.
5. Beans (Chickpeas, black beans, etc.)
Beans (chickpeas, black beans, etc.) Provides you with 8 grams of protein per 1/2 cup when cooked!
Beans are fiber rich nutrient powerhouses and an excellent source of protein. They also keep you fuller, longer because of them being fiber-rich. In contrast animal source of protein has no fiber at all. Beans are also much higher in antioxidants. Have them cooked in the form of soup or boil them and add in your salad.
6. Peanut Butter
Peanut butter provides you with 7 grams of protein per 2 tablespoons!
Peanut butter, and peanuts are full of fiber, protein and fat. This amazing combination of nutrition helps keep you full. Give peanut butter a try on toast, blend it into smoothies or make a peanut sauce for savory dishes.
Almonds provides you with 6 grams of protein per ounce!
Who said almonds won’t give you protein? Like peanuts, almonds have the super filing trio of fat, fiber and proteins. They are a great vegetarian option to keep hunger away. Try them as almond butter, grab a handful of them when needed a snack, or just simply sprinkle them on your regular veggie salad for a protein boost.
I think that your misconception about taking “only meat for protein” got clear with this list of top meatless protein sources. Now no one can say that in order to take a protein diet you must eat meat.
Watch this video to know more about meatless protein sources.