Basically, there are two reasons for which non-veg people prefer having meat over plant-based products. In general, the first reason is the taste, and the second being the huge protein supplement from meat.
Well, despite my own cynicism, as a vegetarian, I cannot deny the fact that meat products do provide a lot of protein. However, isn’t there any veg-food that can provide as much as or even more protein than the meat product?
Actually, there are plenty! And to top it all off, some soya products even taste like meat. So for all those wanna –be-veggie who love the taste of meat, this is surely good news.
Moreover, preferring plant products over meat has a lot of benefits and trust me, this preference of food habit can keep you young for a longer time.
Best Sources of Protein For Vegetarians
It is such a wrong concept that everyone believes, that only animal meat has the required amount of protein. There is plenty of protein in some plants that are more than enough for our body. Here is a list of some high protein vegetarian food that every vegetarian should know.
- 1 teaspoon = 4g protein
Spirulina is a blue-green algae, which might not look like much, but its protein content is simply amazing and is one of the highest protein-containing food product for sure. This algae also is rich in iron and Vitamin B, additionally, acting as an alkalizing agent, unlike meat which is an acidic agent causing an increase in the aging process. Moreover, you can add this nutritious alga in your smoothie to mask its taste and enjoy the tasty syrup with much-added benefits.
2. Black Beans
- 1 cup = 15g protein
Well, black beans are one of the most accessible food products in any part of the world and the guess what? 1 cup of these gorgeous beans can provide more protein than 45 g of pork loin and 80g of chicken (2 drumsticks). Fibers, folate, vitamin B6 and phytonutrients are some of the products that you can gain from these beans. So, next time you have meat for the sake of protein, remember all these key products that you will not get in your meat!
3. Soya Bean and It’s Products
- Tofu (Soya Bean Curd): 1 cup = 20g protein
- Edamame beans (Immature Soya Beans): 1 cup =17g protein
- Tempeh: 1 cup = 30g protein
Now soya beans are such a good substitute for meat products and are also such good news for vegans as this product (tofu) tastes like cottage cheese and 1 cup is equivalent to 80g of cottage cheese in terms of protein. Soya products are not only rich in proteins but are also rich in Vitamin B, and a good replacement for salmon as well.
4. Hemp Seeds
- 100g serving = 31g of protein
Hemp seeds are such a win-win when it comes to protein as it consists of 22 amino acids and 9 essential acids. And how can you forget all the mineral goodies that are present in these nutritious seeds?
- 100g servings = 8g protein
Hummus is an incredibly popular Middle Eastern dip and spread. It is typically made by blending chickpeas (garbanzo beans), tahini (ground sesame seeds), olive oil, lemon juice and garlic in a food processor. This yummy dish is both high in protein and has a sufficient amount of dietary fibers. Moreover, this lovely dish can be a great substitute for a vegetable sandwich that easily replaces meat. It can also be a wonderful substitute for cheese and calorie-packed spreads or dressings. So, grab that hummus and Bon Appetite!
- 1 cup = 3 g protein
Who said fruits can’t provide you enough protein?! When it comes to jackfruit, only a single cup of this fruit can provide you protein equivalent up to 1/3 of skim milk. Now jack fruit has a very mild flavor which is easy to spice up and add up to get your favorite dish. Not only that but this beautiful fruit is also rich in potassium, calcium, and iron. So hey are you still going to underestimate fruit again?
- 1 cup= 8 g protein
When I say quinoa, one thing that should strike your mind at once is the fact that this is a very good food product to maintain your blood sugar level. So, for all the diabetic and the-prone- diabetic people out there, quinoa is surely going to be helpful. Additionally, this wonderful dish contains all the nine amino acids with magnesium, calcium, Vitamin –B and phosphorus as well.
- 1 cup= 6 g protein
Now, buckwheat is such a misnomer as this food product is actually a fruit and not wheat! This food product is a gluten-free power food that consists of easily digestible protein and can be of great help when you are suffering from constipation. Moreover, this food is a good replacement for carbs and can be cooked into yummy food recipes like roti and chapattis.
- 1 cup = 48 g of protein
Talking about nutritious veggie food, you can never exclude this dry fruit! Almond is also one of food rich in energy (100g = 547cal) and I hope I don’t have to remind you of the fact that if you have a slight suspicion that your memory is getting weak, eating 3 -4 almonds daily can be of great help. Additionally, almond butter also has adequate protein and lots of good lipids (HDL), which in turn proves it to be much beneficial than meat.
- 1 cup = 18g of protein
Lentils are delicious, nutritious and such cool- bae, when it comes to protein-rich veggie foods. It might sound quite amazing but just a cup of lentils can provide protein more than a hamburger ever will. So, why are stuck with the protein of ham, when lentils are supplying protein more than meat ever can!
To be honest, there are hundreds of reasons to why you should switch your diet from being an omnivore to a herbivore. And if you are eating meat for the sake of taste or protein, it’s high time you start thinking logically as vegan foods are no different.
So, try being a vegetarian once and experience the changes in your body and mind as well.
(Last Updated On: February 7, 2020)