11 Protein Rich Food for vegetarians that aid weight loss

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11 Protein Rich Food for vegetarians that aid weight loss

As a vegetarian how do I get enough protein? Which vegetables are rich in protein? If you are also a vegetarian and thinking what are the various options of protein rich food for vegetarians?

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. Protein is an important component of each and every cell in the body. It also keeps your nail and hair healthy along with your muscles.

Protein also helps our body to make enzymes, hormones and other body chemicals required for a healthy and happy you.

Also read: Pumpkin for Weight Loss and health benefits

So, guys, let’s jump in to find 11 Protein Rich Food for vegetarians that aid weight loss.

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 very good workout recovery food. You can also try adding banana, kiwi, apple in to your yogurt for a nutritious post-workout snack.

Recipe to try: Add banana or some berries, oats and some nuts to make it a perfect protein rich food for vegetarians.


A small egg can give you up to 6 grams of protein which makes it a good protein rich breakfast. It increases your metabolic rate so, start your day with egg boil or an omelet.

Egg is also a good source of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper.

Recipe to try: Avocado toast with egg OR green leafy vegetables with egg.

Peanut Butter

2 tablespoons of peanut butter contains about 7 grams of protein.

Peanut butter, and peanuts, are full of fiber, protein and fat. That winning combination of nutrition helps keep you full for longer.

2 tablespoons of peanut butter everyday provides you nutrients, minerals, and vitamins such as Protein, Magnesium, Phosphorous, Zinc, Niacin, Vitamin B6.

You can easily make it at home, tryout the various recipes by adding peanut butter to your diet and make it a perfect protein rich food for vegetarians.


With 6 grams 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 almonds at night and have it in the morning or can make Almond milk at home. Tryout this recipe.


1/2 cup of lentils contain 9grams of Protein, and it is the best source of Protein for vegetarian people.

Not only protein, 1/2 cup of cooked of lentils contains 8gram of fiber as well. 100g serving lentils can provide enough 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

With 3 grams of protein per tablespoon, Chia seeds pack a huge nutritional punch. They deliver protein, fiber and omega-3.

Chia seeds have no flavor, so you can add a tablespoon to any food you wish to without altering its flavor and this makes it a perfect protein rich food for vegetarians.

Recipe to try: Chia seeds with yogurt and fruits smoothie.

Beans (chickpeas, black beans, etc.)

1/2 cup of beans provide 8 grams of protein. Beans are rich in a number of important micronutrients, including potassium, magnesium, folate, iron, and zinc and are important protein rich food for vegetarians.

Beans soaked overnight, boiled, with some added spices improve the taste, but there are other methods also which you can try in your recipe to consume beans as per your choice.

Recipe to try: Beans vegetable salad; beans with yogurt salad; Beans soup.


1 cup of cooked quinoa provides 8 grams of protein and 5 grams of fiber. Quinoa is rich in magnesium, phosphorus, manganese, zinc, iron, thiamine and folate and hence a great protein rich food for vegetarians.

Recipe to try: Quinoa salad; Quinoa mushroom recipe.

Green Peas

1 cup of green peas contains 8 grams of protein. Most of us don’t think of peas as a protein source, but they are one of the best protein rich food for vegetarians. You can enjoy them in salad or in any other recipe of your choice.


Veggies are also source of a pack of protein punch.

1 cup of cooked spinach has about 7 grams of protein, same serving of French beans has 13 grams of protein and 1cup of green peas has about 8 grams of protein.

So, never ignore veggies as they are one of the greatest protein rich foods for vegetarians.

Also read- Bottle Gourd for weight loss – Bottle Gourd recipes

Recipe to try: Spinach soup; Green peas soup

Cottage Cheese (Paneer)

½ cup of cottage cheese can give 13 grams of protein. We all just love adding paneer in our 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.

I hope this article gives you a good idea of some best protein rich food for vegetarians. Since, protein is essential for our health, we should not avoid in our daily diet so, add the above mentioned recipes in your diet and see the effect.

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