Protein food for vegetarian – Today I am going to tell you about the top 3 vegetarian foods that are rich in protein. Many people are vegetarian, and they do not want to eat non-vegetarian. So from which food items they can get protein. We will list here 3 top protein rich vegetarian food that you must incorporate into your diet so that your 1 gm protein intake per pound can be fulfilled. For, e.g., if your weight is 180 pound, then you need 180 gm of protein for building muscles.
As you all know it is tough to get lean protein from vegetarian food. Means, food which only and only contains protein. In vegetarian food, you cannot get complete protein because vegetarian food does not have only lean protein, on contrary non-vegetarian food contains lean protein. But keeping aside all these things. Vegetarian people can also build their muscle by moderating vegetarian food and can get the proper dose of protein from them. Many of the fitness models, bodybuilders are non-vegetarian. So, by eating vegetarian you can easily build your muscles, and in case you need extra protein, then you can add supplements also.
Here we are listing the top 3 protein rich food:
Top 3 Protein food for the vegetarian?
These are the source of protein. All of the written below things come under legumes:
- Chick Pea
- Black gram
- Mung bean
- White beans: 9.7 gm in 100 gm
- Kidney Beans
- Black beans
- Yellow beans
- Lupin beans: 15.6 gm in 100 gm
In 1 cup of legumes (any of the written above): you will get 15-17 gm of protein, and 15-16 gm of carbs. Fiber comes accompanied with them, which is good for digestion and absorption and helps in preventing constipation. Absorption of food becomes good with these, and it also restricts insulin spike.
2) Soy family:
Soy is also no lean protein. If you consume soy products, then you also get extra carbohydrates with them. So the ratio of carbs to protein is greater. But you must take soya products in moderate amount. A good 25 gm of protein from them in a day is safe, but not more than that because these contains estrogen which can lead to a problem like, male breast.
- Soy Chunk – 50 gm of soy chunk contains 25 gm of protein and 50 gm of carbs
- Tofu: 5 ounce contains 15-20 gm of protein, but you will get additional fat with this.
- Soy Milk: 8-10 gm of protein
- Soy Sauce
- Soybean oil
3) Dairy Products
In milk, you can get protein, but along with that, you will also get an extra dose of carbs and fats. It is also a good source of protein but not a lean protein.
- Milk: 1 glass of milk contains 10gm of both protein and carbs. You must take low-fat milk because regular milk contains saturated fat which is not good for your health. It also causes a cholesterol problem.
- Paneer: 18gm in 100gm
- Cottage Cheese: 14 g per 1/2 cup serving
- Greek Yogurt: 10 gm in 100 gm.
You must not get more saturated fat daily. 18gm is enough for a day.
How to add them to your daily diet?
You can take these in mixed amount like you can make two servings from dairy products and two servings of legumes daily, then your protein intake will reach to 100 gm. You can easily reach to that 100-110 grams by these servings. You can also get protein by adding broccoli, peanut butter, seeds and other nuts. By adding these, you can reach to 140 gm mark. If you are an athlete or you are at an advanced level in the workout, you can add whey protein to your diet.
So, that’s all about our top 3 picks that are rich in protein for vegetarian. For more health tips. Stay tuned and connected 🙂