Protein forms the building blocks of life and constitutes the elements necessary for growth and repair in our body. Contrary to the popular belief that there needs to be a high intake of meat and cheese in one’s diet to up the protein levels, there are a lot of vegetarian sources that contain enough protein, without being high in saturated fat and cholesterol. Go ahead, and make them a part of your diet today.
Foods that belong to the legume family are generally considered to be a good source of protein. One cup of green peas contains as much as 7.9 grams of protein which is definitely not bad, considering the average daily intake of protein among men should be around 56 grams (46 grams for women).
Most grains have high levels of carbohydrates, but lack in the protein content. This is not true for Quinoa, which doesn’t just offer a high intake of protein, but also contains all the nine essential amino acids your body needs, but is unable to generate on its own. Make it a breakfast cereal, or toss it with some vegetables to ready your quinoa salad!
Kidney beans contain high amounts of protein, which goes as high as 13 grams per cup. It is available in canned form as well as dry, which you can soak overnight, before heating it over your stove in the morning.
You may already know that foods made from soybean are very high in protein, so much so that they compare to meat in that regard. You can get a soft tofu, as well as the firm one, which means it has the ability to blend with the texture of food you prefer.
Leafy greens are not as high in protein content as legumes, but still contain a significant amount besides a lot of antioxidants and heart-healthy fibre.
Broccoli is another one of leafy greens that are high in protein content, and reasonably high in Vitamin A and Vitamin C. Besides having 2.5 grams of protein per cup, broccoli is also known to be a good source of fibre and potassium as well. Add to it the fact that it is low in fats, and you have a great source of protein in this leaf.
Nuts are considered to be an integral part any of plant-based diet, the only downside being that they are also high in calories – especially cashews and pistachios, so you may consider selecting the ones that are dry or roasted. This makes almonds a very good choice if you’re looking for a good source of protein that is healthy in all respects.
So, here are the seven ‘meaty’ sources of protein that are as vegetarian as they can get. Select a mix of 2-3 foods and have a protein rich diet. Stay healthy and nourished!