11 Protein rich diet of a vegetarian for weight loss

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As a vegetarian how do I get enough protein? Which vegetables are rich in protein ?

Vegetarians are generally bombarded with questions about where do they get their protein from or do they even get the enough protein required by their body for a healthy run.

Vegetarians generally have a lower protein intake since plant protein is less easily digested than animal protein. It is important for vegetarians to intake enough protein in their diet. It wouldn’t be wrong to say, protein is indispensable for our health. It is an important component of each and every cell in the body. Protein keeps your nail and hair healthy. It also helps our body to make enzymes, hormones and other body chemicals required for a healthy and happy you.

So, guys, let’s jump in to find top 10 vegetarian sources of protein with recipes

Greek Yogurt

½ cup of Greek Yogurt plain or flavored has 10 grams of protein, also it is a good source of calcium, potassium, probiotic, vitamin d & b 12. Greek yogurt is a good workout recovery food. You can try adding  banana, kiwi, apple in to your yogurt for a nutritious post-workout snack.

Recipe to try: banana or some berries add , oats and some nuts add

Eggs


6gram of protein from a small egg, this is a good food for breakfast to incres your metabolic rate so star your day with egg boil or omlete. It is a good source of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper.

Recipe to try: Avocado toast with egg, green leafy vegetables with egg

Peanut Butter

7gram of protein per 2tablespoons, Peanut butter, and peanuts, are full of fiber, protein and fat. That winning combination of nutrition helps keep you full. 2tablespoons of peanut butter provides you nutrients, minerals, and vitamins such as Protein, Magnesium, Phosphorous, Zinc, Niacin, Vitamin B6.

You can easily make it at home, tryout the recipes

Almonds

6gram of protein per ounce, Almonds are great option for vegetarian to keep hunger shut or at bay. 1-ounce (28-gram) serving of almonds contains fiber, protein, fat, vitamin E, Manganese, Magnesium, copper, vitamin B2, Phosphorus.

You can soak it at night and have it in the morning or can make Almond milk at home. Tryout the recipe

Lentils

Photo by Viktor Smith from Pexels

1/2cup of lentils contains 9grams of Protein, and it is the best source of Protein for vegetarian people, not only protein 1/2cup of cooked of lentils contains 8gram of fiber. 100g serving lentils provides iron, manganese, phosphorus, thiamin, folate, potassium, vitaminB6, riboflavin, niacin, pantothenic acid, magnesium, zinc, copper, manganese, and selenium.

Recipe to try: lentils soup, lentils with green vegetable salad

Chia Seeds

Photo by Bruno Scramgnon from Pexels

With 3grams of protein per tablespoon, Chia seeds pack a huge nutritional punch. They deliver protein, fiber and omega-3s. Chia seeds have no flavor, so you can add a tablespoon to any food you wish to without altering its flavor.

Recipe to try: chia seeds with yogurt and fruits smoothie

Beans (chickpeas, black beans, etc.)

1/2cup of beans provide 8grams of protein, Beans are rich in a number of important micronutrients, including potassium, magnesium, folate, iron, and zinc, and are important sources of protein in vegetarian diets. Beans soaked overnight, boiled and added spices to improve the taste, but there are other methods also which you can try in your recipe.

Recipe to try: Beans vegetable salad, beans with yogurt salad, Beans soup

Quinoa

1cup of cooked quinoa provides 8gram of protein, One cup of cooked quinoa also has 5 grams of fiber. Quinoa is rich in magnesium, phosphorus, manganese, zinc, iron, thiamine and folate.

Recipe to try: quinoa salad , quinoa mushroom recipe

Green Peas

1cup of green peas contains 8gram of protein, most of don’t think of peas as a protein source, but they are. You can enjoy them in salad or in any recipe.

Veggies

Veggies are also source of a pack of protein punch, 1cup of cooked spinach has about 7gram of protein, same serving of French beans has 13gram of protein and 1cup of green peas has about 8gram of protein.

Recipe to try: spinach soup, green peas soup

Cottage Cheese (Paneer)

Image by Enotovyj from Pixabay

½ cup of cottage cheese can give 13gram of protein, every one just love adding paneer in their diet. This can be a great snack which comes in reduced fat form and is also rich in calcium.

Recipe to try: Cottage cheese salad, paneer and capsicum recipe with low fat



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