Many people are choosing to follow a vegetarian protein diet these days. People who follow a vegetarian diet do not eat any meat.
Most vegetarians and vegans easily get enough protein within their meat-free diet, without even trying. Check out these high-protein vegetarian recipes to determine just how easy it is to get lots of protein without eating meat. Each of the recipes listed for breakfast, lunch, a soup or salad or perhaps a dinner entree has a complete nutritional breakdown so that you can see just how much protein, calories and nutrients you’re getting per serving.
This diet is really a healthy option to consider, but it ought to be well-planned. If you choose to follow a vegetarian diet, make sure to eat a mix of vegetables, fruits, beans, whole grains, nuts, and low-fat dairy products.
Role of protein
Proteins would be the major structural component of muscle and other body tissues, and are used to produce hormones, enzymes and haemoglobin. A sufficient dietary intake of protein is essential for growth and repair of body cells, the standard functioning of muscles, transmission of nerve impulses and immunity.
Protein may also be used as energy, but is not the body’s preferred energy source, which means this occurs only when the levels of carbohydrate and fats consumed are insufficient, and can be in the expense of tissue maintenance, growth and repair, and immune function.
Dairy Products and Eggs
We’ll get the vegan-unfriendly source out of the way first. The typical egg contains 6 grams of protein and 5 grams of unsaturated (good) fat and just 1.5 grams of the bad kind. Attempt to buy organic and local to make sure that your eggs come from healthy, happy chickens.
Nuts, Seeds and Nut Butters
Nuts, including peanuts, cashews, almonds and walnuts all contain protein, just like seeds such as sesame seeds and sunflower seeds. Since most nuts and seeds are high in fat, you won’t want to make them your primary source of protein. However they are great as a post-workout or occasional snack. Nut butters are delicious as well, and kids obviously love peanut butter. Try soy nut butter or cashew nut butter for any little variety if you’re bored of peanut butter.
Tempeh and Tofu
There’s been much talk lately of soy mimicking estrogen and resulting in higher risk of cancers, although not enough research has been conducted. To play it safe, avoid processed soy and choose fermented types, like tempeh. Tempeh even has more protein than tofu-30 grams versus 22 grams per cup, respectively.
Dried Apricots
Although at the bottom of the list, dried apricots are also an option that’s high in protein. An 8 ounce serving of the dried fruit provides 5 grams of protein. Dried apricots are low in fat and cholesterol and therefore are a great protein option for vegetarians.
Quinoa
While often mistaken for any grain (it’s actually a seed), quinoa boasts 9 grams of protein per cup. For people with gluten concerns, quinoa is low on the index list and is a rich source for both soluble and insoluble fiber. You’ll also get a good dose of vitamin B6, zinc, magnesium, and folate.
High Protein Diet Plan for Vegetarians
Beans, Lentils and Legumes
All beans, lentils, and peas are a great vegetarian and vegan source of protein, so eat whichever one you want! Black beans, kidney beans, vegetarian chili, split pea soup and chickpea hummus – select one and watch the protein grams accumulate.
Avocado
Last but not least is a fruit that’s high in protein. Avacado is a protein rich food that provides about 5 grams of protein per 8 ounces mashed. This fruit is excellent added to any vegetarian diet.