8 Protein Rich Foods for Vegetarians to Include in Your Diet

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 list vegetarian foods high in 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? Buy healthy snacks online from Max Protein today. They are so yummy and fulfil your protein needs, all in a pack!

Vegetarian Foods High in Protein:

  1. 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.

  1. 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 protein rich veg food.

  1. Quinoa

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.

  1. Amaranth

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

  1. 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. 

  1. Nutritional yeast

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.

  1. 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:

  1. 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.

Frequently Asked Questions

1. Which vegetarian food is high in protein?

A. Vegetarian foods high in proteins are as follows: Lentils and legumes (such as chickpeas, kidney beans, black beans, etc.), paneer (Indian cheese made from milk), quinoa, tofu and soy products, nuts and seeds (such as almonds, peanuts, chia seeds, etc.), Greek yogurt or curd

2. How do vegetarians get enough protein?

A. Vegetarians can get enough protein by incorporating a variety of high-protein plant-based foods into their diets. Some examples include:

Legumes and lentils, nuts and seeds, tofu and soy products, dairy products like milk, cheese, and yogurt, Whole grains such as quinoa, brown rice, and oats, vegetables like broccoli, spinach, and mushrooms

It's also important for vegetarians to ensure that they are consuming enough calories to support their protein needs and to combine complementary protein sources (such as rice and beans) to ensure they are getting all the essential amino acids their bodies need.

3. What vegetable has the most protein?

A. Some vegetables that are relatively high in protein include:

Spinach, Broccoli, Brussels sprouts, Asparagus, Artichokes, Potatoes etc.

However, it's worth noting that while these vegetables do contain protein, they are not as high in protein as legumes, nuts, seeds, or soy products.

4. How can vegetarians get 100g protein in a day?

A. Vegetarians can get 100g of protein in a day by incorporating a variety of high-protein plant-based foods into their meals and snacks. Here's an example meal plan that could provide around 100g of protein:

  • Breakfast: Greek yogurt with mixed berries and a handful of almonds (approx. 25g protein)
  • Mid-morning snack: Apple slices with almond butter (approx. 6g protein)
  • Lunch: Lentil soup with a slice of whole grain bread (approx. 20g protein)
  • Afternoon snack: Hummus with carrot sticks and whole wheat crackers (approx. 10g protein)
  • Dinner: Tofu stir-fry with mixed vegetables and quinoa (approx. 25g protein)
  • Evening snack: Chia seed pudding made with almond milk and topped with sliced bananas and walnuts (approx. 10g protein)

It's important to note that protein needs can vary based on factors such as age, gender, and activity level, so it's a good idea to consult a registered dietitian to determine your individual protein needs and develop a personalized meal plan. Max Protein Products can also help in fulfilling your protein requirement.