Top 8 Vegetarian Foods with High Protein 

When discussing a vegan diet, the first issue is usually proteins. People ask how vegetarians will meet their protein needs on a plant-based diet. As a vegetarian, there is a huge misconception that plant-based diets are low in protein. It is based on the traditional belief that animal protein is better than plant-based protein.  

However, reports have shown that eating plant-based proteins can lead to a longer lifespan than animal-based proteins. This means plant-based proteins provide high-quality protein and can lower many chronic illnesses. You can find the right plant-based foods with a great source of complete protein if they provide a sufficient amount of essential amino acids. Here are the top eight vegetarian foods with high protein content.  

1. Soy 

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Soy is a perfect vegan meat substitute and one of the best protein sources. It should be at the top of your mind when thinking of high-protein plant-based foods. It’s a complete protein source containing all the essential amino acids. Reports have shown that soy can help lower cholesterol and triglyceride levels, which can help people with cardiovascular diseases and obesity. 

Soy products come in different forms, including Edamame, tofu, Tempeh, and soy milk. They add a hefty protein to plant-based diets while offering other nutrients like fiber. For example, the soil has similar protein content as milk but is low in saturated fats. You must check to know about global soy use.

2. Beans 

Beans are highly underrated as a protein source for vegetarians. They are the easiest and most accessible protein source for all-vegan diets. Besides providing protein, beans contain the amino acid leucine, which benefits muscles in older people. 

You won’t go wrong with any beans, whether black beans, kidney beans, or chickpeas. For example, kidney beans have 17 grams of protein per cup, which is enough for your intake. Beans are also rich in fiber and can help your digestive system. The insoluble fiber in the legumes will keep the column cells healthy.  

3. Nuts and seeds 

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You can get an easy protein boost by taking a handful of walnuts, almonds, cashew nuts, or peanuts. These nuts provide high-quality proteins for vegetarians. Peanuts are particularly protein-rich and best for improving heart health. They contain healthy fats and are a source of iron, calcium, and vitamins.  

A handful of nuts on an empty stomach will give you a great start to a day. Try the all-natural non-hydrogenated nut butter, as they are healthier.  

4. Vegetables 

You can find the best low-calorie, protein-rich vegetables to meet your protein intake. While they are less celebrated as a source of plant protein than other vegan foods, some vegetables like broccoli and spinach provide a modest amount of the macronutrient. 

For example, protein is an excellent source of fiber and a great way to reach your daily protein content. One cup of broccoli has about 4 grams of protein.  

5. Eggs 

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Starting your day with an egg is a great way to meet your protein intake. Eating eggs a few times a week will help curb cravings and incorporate essential vitamins and minerals into your diet. Make sure to eat the egg yolk when eating eggs in the morning. This is because the yolk is an excellent source of the nutrient choline, which is crucial for the proper functioning of the cells. 

The best thing about eggs is their versatility; you can incorporate them into a vegetarian diet. For example, you can use them as salad toppers, scramble them with vegetables, or fry them for a yummy sandwich filling. However, limit your daily cholesterol intake to less than 300 mg and no more than two large eggs. Consuming eggs in moderation is always necessary due to their cholesterol content.  

6. Quinoa 

Quinoa is a whole grain with all nine essential amino acids, making it a complete protein. It is becoming more popular as a nutritious, low-fat, and high-protein food. When you eat cooked quinoa, you’ll get 8 grams of protein per cup, which is a good source of vegan protein. It also contains a lot of dietary fiber, which can aid in regulating blood sugar levels. Quinoa should be your priority for a protein that you can eat as a main course or use in salads for good vegan nutrition.  

7. Greek yogurt 

Instead of regular yogurt, use the thicker, strained variety of Greek yogurt. It has more high-quality protein than regular yogurt to leave you full. For example, a six-ounce serving contains 15 to 20 grams of protein.  

This creamy alternative to regular yogurt is versatile and can substitute sour cream in a recipe. When possible, consider organic milk as it contains more Omega-3 fatty acids that can help your heart’s health.  Look for Greek yogurt and sweeten it yourself using fruits or a natural sweetener like honey. You can add a few spoonsful of Greek yogurt to the blended soup if you prefer a savory drink. 

8. Lentils 

Any legumes, including lentils, are a great source of protein. While they’re not nutrient-dense, lentils provide an inexpensive way of fulfilling your protein intake. They are high in protein and fiber and contain several vitamins and minerals. Lentils have the same fiber as beans and don’t require soaking. They also provide folate, which benefits your nervous system. You can pair lentils with tomatoes to help your body absorb iron.  

Bottom line 

Proteins are essential nutrients that provide muscle cells and other vital tissues. An average sedentary man needs about 56 grams of protein daily to meet his nutritional needs. The proportion of proteins in your diet should be higher, even if you are a vegetarian. We have looked at eight foods that will provide high-quality proteins for your nutritional needs. Despite being a crucial component of your diet, don’t overdo veganism. 

Author Bio

My name is Emma Perez, and I have a keen interest in the field of writing. I have written a couple of articles on various gemstones, fashion and would love to express my opinion on more such stones. Hope it has maximized your knowledge of gemstone jewelry and satisfied your quest to buy Herkimer Diamond Jewelry from an authentic place. We believe in quality and offer the same in our information and products.