Best protein sources for vegetarians

Best protein sources for vegetarians

Our body requires protein for muscle building, strength and growth. Especially people who stay physically active require more protein. According to dietary Recommended Dietary Allowance of protein an average adult should take 0.8 to 1 gm per kg body weight. Protein has become synonymous with meat and non-vegetarian items. But this is a myth. You can get an adequate amount of protein that your body requires from many vegetarian foods too.

Let’s take a look at the vegetarian foods that are a rich source of protein.

1. Sprouts :-

They are germinated and are young plants which are filled with nutrients, especially protein.

You can have sprouts like: 

  • Mung bean sprouts
  • Brussels sprouts
  • Alfalfa sprouts
  • Radish sprouts
  • Lentil sprouts
  • Broccoli sprouts
  • Sunflower sprouts
  • Clover sprouts
  • Pea sprouts

The best way to have sprouts is by steaming them and adding salt and directly consuming it.There are several recipes that you can follow and add sprouts to bring in new taste and make it fun to eat.

2. Paneer :-

Something tasty and healthy. We Indians love Panner don’t we? Children also love it.And it’s worth the hype and love. It is rich in protein and a blessing for vegetarians. 

You can cook paneer in different ways, cook, consume, mix vegetables with it. Cook a proper meal dedicated to it or have paneer parathas.

3. Nuts:- 

Easy to eat, super healthy and filled up with antioxidants. Some best kinds of nuts are :

  • Almonds
  • Brazil nuts
  • Cashew nuts
  • Hazelnuts
  • Macadamias
  • Pecans
  • Pine nuts
  • Pistachios
  • Walnuts
  • Peanuts

The best way to consume them is to soak them overnight and have them empty stomach.You can also convert nuts to nut butter and have it.You can enjoy nut butter with bread or have it daily with your rotis. 

4.Tofus :-

For the vegan and lactose intolerant people, Tofu is also a great option. Many people think that paneer and tofu are same, but no they are different. Tofu is also known as “bean curd” because it is prepared from soy milk. You can replace paneer with tofu and have it the way you like.

5. Soya beans :-

Soy protein is a great and complete source of plant based protein. It contains all the essential amino acids. So why miss out on that. Add them too to your diet, to fulfil your body’s protein needs.
These food items are not just healthy and enriched with high protein but are also delicious. So try including them in your diet every day to stay healthy.


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Disclaimer – This information is provided for educational purposes and should not be used as medical advice. Please consult with your healthcare practitioners before undertaking any changes in your diet or adding supplements.

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