High Protein Vegetarian Foods

If you believe a vegetarian diet is low in protein, think again! One of the most common concerns about having a plant-based diet is whether it provides enough protein or not. Protein is an essential macronutrient that promotes muscular growth, immunological function, and overall health. While animal products and meat are common protein sources, vegetarians require other ways to fulfil their protein requirements. Fortunately, there are plenty of high protein vegetarian foods that may be added into your diet to ensure that you get enough protein as a vegetarian. 

So, which is the best source of protein for vegetarians? How can you ensure that you achieve your daily protein requirements? And are there any high protein vegetarian food options that can make plant-based eating simple and tasty? 

Continue reading to learn about the best sources of protein for vegetarians and how health supplements such as Prohance HP can help you achieve your nutrition goals. 

High Protein Vegetarian Foods

Following are some of the best sources of protein for vegetarians that you can incorporate into your high-protein meal ideas:

1. Protein-Packed Legumes 

Legumes, such as lentils, chickpeas, and beans, are among the best sources of protein for vegetarians. These plant-based protein sources are high in essential amino acids, fibre, and other beneficial nutrients.

• Lentils for protein: Lentils are counted among the top high-protein meat substitutes for vegetarians. They are a great source of protein, iron, manganese, and fibre, making them an excellent supplement to a high-protein vegetarian diet. One cup of cooked lentils has around 18 g protein. You can use lentils for protein in soups, salads, stews, and even meatballs.
• Beans: Beans like kidney, pinto, black, and the majority of other kinds of beans are important staple foods for many people and contain significant protein in each serving. Most beans have around 15 g protein in every one cup after being cooked. They are also high in complex carbohydrates, fibre, folate, iron, potassium, phosphorous, manganese, and a number of other important plant-based compounds.
• Chickpeas: Also known as garbanzo beans, chickpeas are high in protein and include plenty of healthful fats and fibre. Chickpeas can be used to make hummus, mixed in salads, made into a curry, or roasted for a crispy snack, making them an excellent addition to a vegetarian bodybuilding diet.

2. Protein in Edamame, Tofu, and Tempeh 

Tofu, edamame, and tempeh are among the most popular vegetarian protein-rich foods, and they are thought to be among the best high protein vegetarian foods.

All three come from soybeans, which are rich in protein, essential amino acids, calcium, and iron, providing 12-20 g of protein per 100 g serving. Among these, edamame protein content is quite remarkable, with a single cup of cooked edamame containing around 17 g of protein.

Tofu can be consumed baked, scrambled, stir-fried, as well as marinated and grilled. Tempeh has a firmer texture and works well in crumbles, stews, or when marinated and pan-fried.

Edamame is among the excellent veg protein sources. It can be added into salads, stir-fries, or grain bowls to increase the intake of protein.

3. Protein in Green Peas

Green peas provide almost 9 g of protein for one cooked cup (about 160 g). Furthermore, a serving of green peas meets well over 25% of your daily fibre, folate, thiamine, vitamin C, manganese, and vitamin K requirements. Green peas also contain iron, phosphorus, magnesium, copper, zinc, and several additional B vitamins.

Simply add green peas to rice, make a curry, stir-fry them with other vegetables, or add them in stews to enjoy their benefits.

4. Protein-Rich Nuts and Seeds

Nuts, seeds, and the resulting products are rich veg protein sources, which makes them excellent high-protein vegetarian snacks. While they are often packed with calories, a tiny handful can contain a large quantity of protein, making them an easy and healthy way to increase your daily protein consumption.

A single ounce (28 g) provides about 5-7 g protein, based on the variety; for instance, a single ounce of almonds has 6 g of protein. Walnuts and pistachios are another excellent choice, containing approximately 6 g protein in every serving, as well as a good amount of fibre and fat.

Pumpkin seeds, sunflower seeds, and hemp seeds are some of the most beneficial vegetarian protein sources, with about 7 g for each ounce. Hemp seeds are particularly outstanding, with each serving having approximately 10 g protein and omega-3 fatty acids. Chia seeds and flaxseeds are other great plant-based options for protein.

In addition to proteins, nuts and seeds contain fibre, good fats, iron, magnesium, calcium, vitamin E, phosphorus, selenium, and some B vitamins. They also contain antioxidants and other nutritious plant-based substances.

When picking which seeds and nuts to buy, keep in mind that roasting and blanching can deplete the nutritional value in nuts. Sprinkle them over salads, yoghurt, and muesli, or eat a small amount raw as a snack.

5. Dairy-Based Protein Sources

Individuals who are lacto-vegetarians can receive enough of protein from dairy products. Dairy products such as Greek yoghurt, cottage cheese, and milk include high-quality protein that is easy to absorb by the body.

• Greek yoghurt: Protein content of Greek yoghurt with each serving (about 200 g) is about 20 g, making it stand among high protein vegetarian foods. It also contains probiotics, which promote digestive health. Greek yoghurt can be consumed plain or added as a base for smoothies, fruits, parfaits, and salad dressings.
• Cottage cheese: This is another great source of protein, with approximately 14 g protein in a half-cup (113 g) serving. It is very low in fat and can be mixed into salads, consumed as a snack, or added in curries.
• Milk: Cow’s milk is high in protein and suitable for those who can consume it. One cup (244 g) of milk has about 8 g of protein. Simply consume warm milk or add health supplements like Prohance HP protein powder to boost your protein intake and taste.

6. Vegetables and Fruits as Protein Sources

While leafy greens aren’t often thought of as protein-rich, some types of fruits also contain protein. Protein-rich leafy greens include kale and spinach, and they can help boost your protein consumption while also providing vital vitamins and minerals. Other vegetables which are good sources of protein for vegetarians include broccoli, sweet potatoes, asparagus, and potatoes.

In general, fresh fruits contain less protein compared to vegetables. Guava, blackberries, mulberries, nectarines, and bananas have good amounts of protein, with about 2-4 g in each cup.

7. Protein-rich Quinoa 

Quinoa is among the few high protein vegetarian foods that are considered complete, meaning it contains all nine essential amino acids. This makes quinoa a great option for vegetarians searching for a protein-rich grain. Quinoa protein content in one cup (cooked) contains around 8 g protein, fibre, vitamins, and minerals. Quinoa can be substituted for rice or other grains, mixed into salads, or used for making protein-rich vegetarian patties.

8. Health Supplements as Protein Sources

While nutritious foods are the most effective way to meet your protein needs, additional support is often needed, particularly for people who have higher protein requirements. This includes people recovering from illness or surgery, athletes, and those following a vegetarian bodybuilding diet. In these cases, high protein powder and other health supplements can help cover nutritional gaps.

A high-protein powder, such as Prohance HP, can be an excellent supplement to a vegetarian diet. It contains high-quality protein and necessary amino acids; it also promotes muscle repair, energy levels, and overall health. Prohance HP is especially good for people who need foods to eat after surgery because it promotes speedier healing and tissue repair. In addition, patients with unique dietary requirements can benefit from a diet consultation for patients to make sure they are getting the proper amount of protein and other vital nutrients.

Summing Up

There are plenty of high protein vegetarian foods to help you maintain a balanced and healthy plant-based diet. Vegetarians can easily achieve their daily protein requirements by consuming a range of protein-rich legumes, nuts, seeds, dairy products, and plant-based protein powders.

Whether you are on a vegetarian bodybuilding diet, recovering from surgery, or just wanting to better your health, these plant-based protein sources will help you get there. Don’t forget to check with a healthcare expert or nutritionist for personalised guidance and to ensure that you are obtaining the correct nutritional balance, especially if you’re thinking about using a protein supplement like Prohance HP.