Worried that you won’t get enough protein without meat? Don’t fret! There are still a variety of meatless and plant-based options to implement protein sources into your diet. If you are not sure where to start, I am here to help you. I am giving you the details of some protein rich food sources so that you can get ample protein in your meals and snacks.
Protein, a macronutrient is the building block of the body which is required for building muscle mass. Men should include 56 grams of protein in their daily diet and women need 46 grams. As we age, we need more protein to keep our skin healthy and to fight off illness.
* Daily protein requirements, however, vary according to factors such as age, weight, sex and level of physical activity.
Trust me, it’s very easy to get enough protein without eating animals. Just forget the protein shakes, powders and supplements, let’s get back to basics.
Protein Rich Food Sources: OATS
One should always start their day with a protein-rich breakfast and oatmeal is a perfect choice for breakfast or a midday snack. Oats are an excellent source of higher-quality protein, especially steel cut oats.
A 40 grams serving of Oats (themselves) provides 5 grams protein. If you want to add on more protein to your oatmeal, you can cook it in high protein milk. Adding ½ cup of skim milk provides 10 grams of protein. In case, you want to avoid dairy, soy milk or almond milk are your best bets. Adding a tablespoon of ground flaxseed or topping it with your favourite fruit or nut butter is a great way to get just a bit more protein.
QUINOA
Quinoa is gluten-free, and one of the few plant foods which is a complete protein, containing all nine essential amino acids. This unique and health-supportive food, due to its high insoluble fiber and protein content, can increase that feeling of satiety after a meal. Eating quinoa on a regular basis is known to prevent obesity.
1 cup of cooked quinoa contains 8.14 grams of protein. It is an excellent protein source for vegetarians and vegans. You can either make it into breakfast porridge or grind it into a flour to use when baking. You can also use it like rice in savory dishes.
SOYBEAN
Do you know that ‘Protein’ is the reason that soybeans have historically been called “meat without bones?” Soybeans are legumes that are rich in protein and high in nutrients. 100 gram will give you around 30 gram of protein.
It is the best choice for people with diabetes as the proteins and fiber in it keep the blood sugar levels in control. It contains very little saturated fats and no cholesterol at all, making it a perfect choice for a heart-healthy diet.
Soy protein is a great alternative to whey protein if you are bodybuilding on a vegan diet or are lactose intolerant. Make sure to choose minimally processed soy products like soy milk, tofu, whole soy flour or tempeh to gain maximum health benefits of all the nutrients.
TOFU
Tofu is not only an important source of protein but also contains a hefty dose of magnesium, copper, zinc, and vitamin B1. It is made from soybean curds and provides 9 grams of protein per 100-gram serving.
It is naturally gluten-free, low in calories and helps in maintaining a healthy weight. Tofu contains no cholesterol and is an excellent source of iron and calcium. And if the protein is a concern, it’s important to get the firmest tofu available. Remember, the harder the tofu, the higher the protein content.
EGG
You will easily find most of the people who don’t eat mutton or chicken but can eat eggs in any form. These ‘Eggitarians’ quote themselves as ‘Vegetarian’. It’s quite natural for us to gravitate toward the egg as it is an easy way to get a quick source of protein in this little food item.
Eggs contain all of the essential amino acids, so they provide complete protein. An average-sized egg provides about 6–7 grams of protein. Both egg yolks and egg whites contain protein but it is the egg white where more than half the protein of an egg is found. So, eat the entire egg, not just the white part!
Make sure to eat eggs cooked rather than raw as our body can absorb the protein from cooked eggs better than the protein from raw eggs. Aside from their impressive protein content, eggs are known to be weight loss friendly as they are low in calories and high in nutrients.
NON-FAT MILK
Nonfat milk is a nutrient-dense food and is loaded with high-quality protein. It is basically a complete protein source as it supplies all of the essential amino acids you need.
1 cup of skimmed milk provides 8 grams of protein. The protein it provides can be used to build muscle as well as maintain your lean body mass. It also strengthens muscles and bones. Non-fat milk has more than 40 percent fewer calories than whole milk.
If you are intolerant to lactose, you can drink soy milk instead. 1 cup of soy milk also provides 8 grams of protein.
GREEK YOGURT
Greek yogurt is a great way to boost your protein levels. It is made by straining out the extra whey in regular yogurt which makes it thicker, creamier and tangier. As it is more “concentrated,” it has more protein than regular yogurt. It provides on average 10 grams of protein per 5.3 ounces.
This high-protein yogurt makes a more filling and hearty snack. You can eat it for breakfast with a tablespoon of flaxseeds and a half-cup of berries. It really tastes great when added to smoothies or mixed with fruit and whole-grain cereal for breakfast.
Instead of going for flavoured varieties, choose plain yogurt, as flavoured ones contain high levels of carbohydrates and unnecessary sugar.
So, what are you waiting for? Go Greek!
PULSES
Pulses are an important plant-based source of protein. Apart from lean protein and fiber, pulses also contain a significant amount of iron, zinc, folate, thiamin, niacin, potassium and magnesium.
Many diets around the world rely on pulses as a source of protein. Pulses include beans, chickpeas, lentils, and peas. Sprouted pulses are even better and help you maintain a healthy diet. Its fiber content helps with digestion and make these tiny beans more filling than other foods.
This protein-packed meal generally provides 4-9 grams per ½ cup cooked serving.
NUTS AND NUT BUTTERS
The small-but-mighty nuts contain not only energizing proteins but also heart-healthy unsaturated fats, and satiating fiber. Nuts are a slow-burning food, which leaves you feeling fuller for a longer time. Eating a handful may help with weight loss and lower levels of bad LDL cholesterol in the body.
1/4 cup nuts provide around 7-9g protein. Don’t forget to eat in moderation and avoid the nuts that contain hydrogenated oils and added sugar.
Nut butter is incredibly versatile and a great way of adding protein into our diets. Any nut butter (Peanut butter, almond butter, cashew butter) is a health-food warrior compared to real butter or oil. It contains healthful nutrients such as fiber, vitamins, minerals, phytochemicals and can be used as a smooth, nutritious sandwich spread.
Instead of buying from the market, make your own in a food processor to avoid the unnecessary added sugars and trans fats. Add it to your smoothie, in a bowl of oatmeal or on a whole grain toast for a healthy filling snack. Whatever way you choose to relish, don’t forget to keep portions in control!
SEEDS
Seeds can add an ample protein in your meals and snacks. High protein seeds include hemp seeds, pumpkin seeds, sunflower seeds, flax seeds, sesame seeds, chia seeds, and more. They also contain heart-healthy fats, mainly omega-3 fatty acid. Seeds vary by type, some are nuttier in flavor whereas others are more sweet and neutral tasting.
1/4 cup seeds provide around 7-9 grams of protein.
Like nuts, you could toss them into your oatmeal, porridge, cornflakes or muesli, stir or blend into soups or smoothies for a creamy texture, sprinkle on top of salads, and add into baked goods and desserts for added protein. Remember that seeds can be high in calories, so stick to the recommended portions.
Protein Rich VEGETABLES
If you don’t eat meat and fish, fret not! These are not the only sources of protein. Veggies and legumes are fully loaded with this powerful nutrient. Believe it or not, the amazing green leafy vegetables also happen to be rich in protein.
So, if you are looking for fat-free protein gains, include lima beans, green peas, spinach, sweet corn, asparagus, artichokes, brussels sprouts, asparagus, broccoli, and mushroom in your diet. Use them into soups or add them to your salads to ensure a healthy you.
Protein Rich FRUITS
Although fruits, in general, are not known for its protein content but many of these are quite nutritious and contain potent protein and antioxidants.
High protein fruits include guavas, avocados, apricots, kiwifruit, blackberries, oranges, bananas, cantaloupe, raspberries, and peaches.
Great list! I’m not really a vegetarian but I’m a big fan of a healthy diet. Thank you for sharing your list! ????