How To Get Enough Protein With a Vegetarian Diet
People are increasingly interested in adopting vegetarian or vegan diets or reducing their use of animal products. Shifting away from animal products is becoming easier as more fortified and nutritious plant-based foods become available. A vegan diet may be tried for health, animal welfare, or religious reasons. The Academy of Nutrition and Dietetics stated in 2016 that a vegetarian or vegan diet could meet all of the nutritional needs of adults, children, and pregnant or breastfeeding women. Even so, people who do not consume meat or animal products may have a more difficult time getting enough protein, vitamins, and minerals. A person must plan ahead of time to ensure adequate protein, calcium, iron, and vitamin B-12 intake.
Continue reading for a list of some of the best plant-based protein foods. We also discuss the differences between animal and plant proteins, as well as whether plant-based protein powders can be good protein sources. Plant-based foods can provide high levels of protein and other nutrients while containing fewer calories than animal products. The following plant-based foods are high in protein content per serving:
Lentils, whether red or green, are high in protein, fiber, and essential nutrients such as iron and potassium. Lentils have 8.84 g of protein per 1/2 cup cooked. Lentils are an excellent source of protein to include in your lunch or dinner routine. They can be added to stews, curries, salads, or rice to add extra protein.
Cooked chickpeas are high in protein, with approximately 7.25 g per 1/2 cup. Chickpeas can be eaten hot or cold, and many recipes can be found online. They can be added to stews and curries, for example, or roasted in the oven with paprika. Hummus, which is made from chickpea paste, can be added to a sandwich as a healthy, protein-rich alternative to butter.
Peanuts are high in protein and healthy fats, and they may help with heart health. They have about 20.5 g of protein per 1/2 cup. Peanut butter contains 3.6 g of protein per tablespoon, making peanut butter sandwiches a nutritious complete protein snack.
Almonds contain 16.5 g of protein per 1/2 cup serving. They are also high in vitamin E, which is beneficial to the skin and eyes. They can also be an essential part of a vegan post-workout meal.
Tofu, tempeh, and edamame:
When it comes to a plant-based diet, soy products are among the highest protein sources. Soy’s protein content varies depending on how it’s prepared. 1/2 cup of edamame beans (immature soybeans) contains 8.5 g of protein. Tofu absorbs the flavor of the dish in which it is prepared, making it a versatile addition to a meal. Tofu can be used as a meat substitute in favorite sandwiches or soups. Tofu is also used in some dishes as a meat substitute, such as kung pao chicken and sweet and sour chicken. These soy products are also high in calcium and iron, making them a healthy substitute for dairy products.
Quinoa is a grain that is high in protein and a complete protein. Quinoa has 8 g of protein per cup when cooked. Other nutrients found in this grain include magnesium, iron, fiber, and manganese. It is also extremely adaptable. Quinoa can be used in place of pasta in soups and stews. It can be added to salads or eaten as a main course.
Ezekiel bread is a more nutrient-dense version of traditional bread. Barley, wheat, lentils, millet, and spelt are used to make it. Ezekiel bread is a great option for bread lovers looking for a more nutritious way to eat toast or sandwiches. Each slice of Ezekiel bread contains 4 g of protein. Toast the Ezekiel bread and spread it with peanut or almond butter to boost the protein content.
Seitan is a complete protein that is made by combining wheat gluten and various spices. People with celiac or non-celiac gluten sensitivity should avoid it due to its high wheat content. Others may find it to be a protein-rich, healthy meat substitute. Seitan becomes a complete protein source when cooked in soy sauce, which is high in the amino acid lysine.
Seeds are low-calorie foods high in fiber and Omega-3 fatty acids, which are good for your heart. Chia seeds are a complete protein source, containing 2 g of protein per tablespoon. Chia seeds can be blended into a smoothie, sprinkled on top of vegan yoghurt, or soaked in water or almond milk to make pudding.
Hemp seeds, like chia seeds, contain all of the essential amino acids. Per tablespoon, hemp seeds contain 5 g of protein. They can be used in the same way that chia seeds are.
Pea powder protein:
For all the gym aficionados, protein is a lifeline and since their requirements of protein cannot be obtained just from their normal food, they have to rely on external sources like protein powders. However, for a vegan gym enthusiast finding a protein powder that does not employ whey can be a bit of a hassle. This is where pea protein powders come to the rescue. If you are also a fitness freak looking for the best pea protein powder, you can very well try out origin vegan protein powder from Origin Nutrition.