Vegetarians are thought to be mostly eating vegetables, fruits and grains. But there are many other foods that are loaded with protein. The truth is, you can get more than enough protein from a vegetarian diet. The key is to know which foods to choose.
The following list contains different types of foods that are rich in protein.
- Tofu – This is an excellent source of soy protein, which is also known as complete protein because it contains all the essential amino acids that your body needs.
- Soybeans – These beans pack a punch with 19 grams of protein per cup. Cook them up with chili powder and paprika for a delicious snack or side dish. Soybeans also taste great on pizzas and pasta. Soy milk is another excellent source of protein and also makes a healthy alternative to dairy milk.
- Tempeh – This is another type of soy product that has an excellent nutritional value. It’s made by fermenting cooked soybeans through a process called culturing. Tempeh is very versatile and can be eaten raw or cooked.
- Seitan – Seitan is made from wheat gluten which makes it a great alternative for people who don’t eat meat because it’s an excellent source of plant-based proteins.
- Nuts – Almonds are one of the best nuts when it comes to protein content per gram – they contain 3g per 29g serving size (approximately 28 almonds). They’re high in fiber, too, so make sure you eat them with some dried fruit. Nuts make a great snack food, rich in both fats and proteins which contribute to muscle mass development.
- Peanut Butter: This spread is chock full of protein — eight grams per two tablespoons. It is also an excellent source of folate, niacin, dietary fiber, magnesium, potassium, copper, manganese, vitamin E and phosphorus. Replace the regular peanut butter with roasted peanut butter for a more nutritious alternative with added benefits like lowering cholesterol levels. Add it to your sandwiches or use it as a dip for apples or pretzels instead of using the sugary varieties available in most stores.