Top protein sources for vegetarians: Protein is a key part of a healthy diet, and very popular among bodybuilders and people who want to be fit and live a healthy life.
Your daily diet should consist of enough protein if you’re looking for muscle building, fat loss, or general health.
There are so many food sources you can get enough protein and achieve your daily requirement easily.
But if we talk about vegetarians there’s no denying fact that vegetarians are constantly searched answer of what are best protein food sources they can eat and reach their daily requirement of protein.
We’ve covered some high protein food sources for vegetarians that they can add in their diet and get benefit from it.
Before Sharing a list of foods do you know how much protein you need in a day?
It depends on several things like age, body weight and your activity level.
Many people do the math and calculate their protein needs based on body weight, which is not right.
If you’re going for a specific goal like fat loss or muscle building then numbers will be different compare to a normal person.
Find the daily recommendation of protein for a individual below.
|Group||Protein intake (g/kg/day)||Protein intake (g/lb/day)|
|Elite endurance athletes||1.2-2.0||0.54-0.90|
|Moderate-intensity endurance athletes||1.2||0.54|
|Recreational endurance athletes||0.8-1.0||0.36-0.45|
|Team sports/power sports||1.4-1.7||0.63-0.77|
|A person on a fat-loss programme||1.6-2.0||0.72-0.90|
|A person on a weight-gain programme||1.8-2.0||0.81-0.90|
List of top high in Protein food sources for vegetarians.
Dairy products– Protein sources for vegetarians
Dairy products are high in calcium and protein, if you’re a vegetarian then dairy products will really help you a lot in achieving your daily protein intake.
You can add milk, yogurt, cottage cheese, paneer and other diary product in your diet.
100ml of milk contains 3 grams of protein while the 100 grams of cottage cheese contains approx. 28 grams of protein.
But remember, if you’re lactose intolerance then try to avoid more dairy products because your body cannot fully digest the lactose(sugar) naturally found in dairy products.
Some dairy products are also high in saturated fat like cheese and whole milk, so take it in moderation is a good idea.
Another way to add protein in your diet is from soy products like, soybeans, soy chunks, tofu, and soy milk.
100 grams of soybeans contains 16.5 grams of protein while on the other hand 100 grams of soy chunks contains nearly 50 grams of protein.
It has also been shown to support health needs across the lifespan as a a source of lean, cholesterol-free and lactose free protein.
Soy products are an excellent source of high-quality protein which most other plant protein sources lacks in,
making the soy products a superior protein source for people following a strict vegetarian diet.
Soy products are cholesterol-free and low in saturated fat so that means there is no chances to increase your risk of developing cardiovascular disease.
Nuts are great choice among vegetarian bodybuilders. Not just as a protein source but also it is a good source of healthy fat too.
Cashews, walnuts, almonds, pistachios and peanuts are a good option if you want to add protein in your diet also,
in addition, you’ll get a good amount of fibre and healthy fat.
You can roast or eat raw both are good option but avoid to add salt into it.
100 grams of nuts contains approx. 20 grams of protein which makes a good protein source option for vegetarians.
Seeds are another good protein source option for vegetarians.
They are great sources of fibre and other important vitamins, minerals and antioxidants too.
They also contain healthy fats like monounsaturated fats and polyunsaturated fats.
You can add Flaxseeds, hemp seeds, sesame seeds, chia seeds and quinoa in your diet.
They are high in protein and will help you to reach your daily protein intake.
Lentils and beans
Lentils and beans are inexpensive and heart healthy food option you can get anywhere in they world.
They are high in protein, fibre, iron, and potassium. They comes in variety of colours like black, red, yellow, green, brown etc.
Lentils and beans are made up of over 25-28% protein, which makes them an excellent protein source for vegetarians.
Some of great lentils and beans options are chickpeas, kidney beans, black beans, green lentils, navy beans.
There are variety of options you can choose from and make a nutritious high protein meal.