Do you feel like you are forever suffering from common cold? Once you get that cough, it takes its own sweet time to recover? Do you feel tired almost always? Lifting heavy things would mean a body ache the next day? These are some of the insidious signs that you need to up your protein intake.
With that told, are you now thinking of reaching out to animal products and meat for protein? Traditionally, animal products are said to be good protein sources but as researchers from Harvard University noted that we seldom only consume protein alone. Animal products mean a higher intake of saturated fat (the bad fat) and with deli meats (think bacon. Sausage or processed meat) add in a lot of sodium to the mix.
A 2017 study found that increased consumption of animal protein meant higher risk of death due to heart related conditions. On the other hand, plant-based protein consumption showed many benefits – lower blood pressure levels, lower bad or saturated fat content, and better insulin sensitivity. Many more reasons to consume vegetarian foods high in protein
So if you trying to cut back on animal protein, then we have a list of wholesome and complete vegan and vegetarian sources of protein below. The good news is that there are many products that have optimized the protein content from plant foods to provide you with complete nutrition.
Looking for a protein rich veg food? Try out the Max Protein Range of Products today. They are so yummy and fulfil your protein needs, all in a pack!
Vegan and vegetarian foods high in protein:
Edamame (Soy Pods)
Edamame is nothing but immature pods of soybean. They are green in colour unlike the light brown colour of soybean that we all know. Edamame is usually steamed with a pinch of salt and then eaten as it is or added to salads, soups and even Indian subjis. Edamame is a wonderful source of protein, with 1 cup providing 14 grams of protein. Not only that, edamame is a complete protein with all 9 essential amino acids. Stock up on this snack as it also provides fibre, vitamins and minerals all rolled in its soft pod.
Soy products such as tofu, tempeh
Soy products such as tofu, tempeh or even artificial meat that use soy are really a good source of protein. 3/4th cup of either tofu or tempeh can provide up to 13 grams of protein. Moreover, both tofu and tempeh are a popular replacement for paneer and eggs for a truly vegan protein rich veg food.
Looks like small pearls and has a pleasant nutty taste when cooked, quinoa had to make this list for protein source. 1 cup of cooked quinoa provides with 8 grams of protein. It is a complete protein source, providing all the 9 amino acids while also supplementing magnesium, iron, fiber, and zinc. How to use it? Simply replace cereals such as rice and rava with quinoa and you have an upgraded vegetarian food high in protein.
The humble amaranth seeds or rajgira is a powerhouse of nutrients and not just protein. Half a cup of amaranth would make you richer by 5 grams of protein. Not only that, half a cup of this super grain also will provide you with manganese, iron, copper, and phosphorus. It is also a good source of other nutrients including magnesium, vitamin B6, and selenium. Have you tried the RiteBite Nuts and Seeds bar? It combines the nutritious goodness of 8 nuts and seeds, including amaranth seeds! Try it now if you haven’t still.
Know more: Nutrition Bar
Rice with Beans and dals
Just half a cup of cooked beans provide anywhere between 6 – 8 grams of protein. Multi-coloured dals on the other hand provide anywhere close to 12 grams for a cup of cooked dal. Just remember to pair it with cereals like rice or chapatti for a complete source of protein.
Ever wondered what makes the ‘vegan’ cheese sauce taste as good as the real deal? It is because of an ingredient called nutritional yeast. One teaspoon of nutritional yeast adds not just flavour but also B vitamins and 2 grams of protein. A great way to update your food to a protein rich veg food.
Nuts and seeds
Peanuts, almonds, cashew nuts all make bring an easy snack providing 6-7 grams of protein per ounce. Seeds such as hemp, flax, sunflower, and pumpkin provide 8-10 grams of protein per ounce. Sprinkle some on your food or grab our Max Protein products to get your protein fill.
If you are a vegetarian, then you can include the following:
Milk and milk products:
Milk and its products like Greek yogurt, curd, cheese, and paneer all pack 13 grams of protein per serving. Choose low fat variants
So there you go, we have got you covered especially about the clean sources of protein. Include these foods in a minimum of 1 of your meal every day to get your protein fill. Alternatively, Max Protein bars combine the goodness of multigrain and super foods to formulate a tasty and protein-rich bar.