This short health journal talks about lesser-known high protein vegetarian foods. Include these in your high protein vegetarian diet plan for your healthier self.
Proteins are bodylicious and keep you energized for everyday activities. These are also called building blocks for a reason. They comprise hormones that regulate blood sugar, digestive enzymes, and growth. Our hair, skin, teeth, and nails need protein as much as our muscles need it.
For most of us, protein sources mean meat, eggs, dairy, tofu, and nuts. But there are some sources of protein for vegetarians that will leave you surprised. These replenish you enough, provided you consume these in the right quantity.
High Protein Vegetarian Foods
If you are bored of having the same foods for protein, try these unique protein packs. Toss them with your favorites for enhanced flavor and make these work more effectively. So, scroll through these surprising food sources of protein.
There is nothing like too much cheese. It is lovable, irresistible, and among the high-protein superfoods. But it is looked upon as a food item that makes you fat and pushes towards heart problems. Right?
Wrong. Cheese is in fact a whole food, beneficial for your health when you consume it in moderation. It is loaded with protein, calcium, vitamins A and B-12, riboflavin, phosphorus, zinc, and fat. Considering that we are talking about cheese as a protein-rich food, let’s focus on it for now.
100 grams of cheese has 25 grams of protein. Isn’t it a good amount?
If you love preparing sandwiches, omelets, etc. with cheese slices, you will be elated to know that there is 7 grams of protein in a cheese slice of 28 grams!
So without further ado, let’s see the best cheese varieties for us among the host of these cheesy delights.
- Parmesan Cheese – Also known as Parmigiano Reggiano, this cheese has the highest protein content among cheese variants. An ounce of parmesan cheese has 8 grams of protein. Its shavings serve as a nutty, salty snack. Load up your soup, pizza, or pasta with this high-protein cheese and savor your fill of protein.
- Goat Cheese – An ounce of this semisoft cheese serves 6 grams of protein, which is equivalent to a large egg! So, next time you won’t look upon it as just a delicious calcium source. This is the healthiest cheese that is packed with nutrition powers.
Remember Popeye grabbing spinach, gobbling, and turning into a muscle man in an instant? This plant power wasn’t exaggerated (not intended to the ‘instant’) as leafy greens are protein-packed servings. Let’s have a look at some of the highest protein vegetables that we have in green leaves.
- Watercress – Also known as yellow cress, it grows in natural spring water. It is among the oldest known greens that humans have consumed. 34 grams of watercress contains 0.8 g of protein.
- Alfalfa sprouts – Rich in nutrients, these are very low in calories. 33 grams of Alfalfa sprouts have 1.3 grams of protein.
- Spinach – This is among the most nutritious leafy veggie. There is 5 grams of protein in spinach per cooked cup.
- Asparagus – Highly nutritious, Asparagus serves 3 grams of protein in its 134 grams.
- Mustard Greens – Having a distinctive mustard flavor, these greens are quite like kale. 56 grams of chopped mustard greens have 1.6 g of protein.
- Broccoli – A famous vegetable, Broccoli is enjoyed in both raw and cooked forms. 88 grams of chopped broccoli contains 2.5 grams of protein.
Making an extremely healthy choice, Artichokes are among the high protein foods for some reasons. Rich in minerals, antioxidants, vitamins, and fiber; artichokes are low in fat. Benefits of artichoke hearts include healthy heart and liver, lower blood sugar levels, and improved digestion. On top of it, artichokes are among the veggies that contain the most antioxidants.
However, trimming and peeling artichokes is quite a task. So, buy frozen, jarred, or canned artichoke hearts. In a cup of artichoke hearts, there are 4 grams of protein. To enjoy flavors of protein in vegetables, gorge on artichoke dip with greek yogurt.
Suggested Reading: Best Weight Loss Foods
Seeds are staples in many health-conscious households. Being small in size and mild in taste, these tiny foods can be added to your daily diet easily. Seeds are overloaded with nutrients that not only include protein but also vitamins, minerals, antioxidants, and fiber among others. Include seeds in your diet as they help reduce cholesterol, blood pressure, and blood sugar. Here are the most protein-enriched seeds –
- Chia Seeds – Being one of the healthiest foods on earth, Chia seeds are superb for your body and brain health. These tiny, superseeds are amazing sources of protein that provide 4 grams of protein per two tablespoons.
As per the American Society for Nutrition, chia seeds provide the insoluble fiber that makes you feel fuller for long and improves bowel movement. Additionally, these seeds also offer cell-protecting antioxidants and healthy fats.
Just sprinkle some chia seeds on your breakfast to boost it with protein. Chia seed pudding is another lip-smacking way to kick-start your day.
- Hemp Seeds – Originally nuts, hemp seeds make for a protein-rich food with their nutritious value. Over 25% of their total calories are from high-quality protein. A serving of 3 tablespoons of hemp seeds provides 10 grams of protein. They are also called hemp hearts because of their light nutty taste.
Hemp seed oil is so healthy that it has been used as a food and medicine in China for at least 3,000 years. You can chow on them in cooked, roasted, or even raw form. Blend these tiny protein pockets to your smoothies, granola, or salad dressings for a host of health benefits.
Fruits are probably the last things that come to your mind when you think of high-protein foods. A cup of fruits can provide 1%-10% of protein daily value. Following are some of the high protein fruits that you must include in your diet:
- Guava – Guava is the numero uno source of protein that also offers substantial fiber and antioxidants. A cup of guava has 4.2 grams of protein, the highest a fruit can offer. Consume guava just as you want to. Munch it, add to a smoothie, or include it in a fruit salad to perk the protein flavors.
- Avocado – Second only to guava, avocado serves 4 grams of protein per cup. Smear it over a toast for a quick, healthy, and yummy breakfast. You can also savor it in salads for chock-a-block-full of nutrients. Avocado is included in a high protein vegetarian diet for weight loss.
- Dried Apricot – The dried version of apricots is much more packed with protein than its fresh ripe form. A cup of dried apricots offers 2.2 grams of protein. You can add these to your cereal or simply grab them from the pack and devour them.
- Kiwifruit – Offering a burst of flavor, kiwifruit offer 2.1 grams of protein per cup in addition to a lot of Vitamin C. Simply cut a kiwifruit in half and spoon, scoop, slurp!
- Blackberries – The luscious berries are as good to eat as to look at. These are delicious treats that offer significant 2 grams of protein per cup. Pop these in your mouth like that or add them to your bowl for super healthy snacking.
In a nutshell, these high-protein vegetables and fruits as well as seeds and dairy products serve you the required quantity of nutrition that your body needs. Make sure to have these correctly and check if you are allergic to any. When consumed correctly, these protein foods will keep you healthy for long.
Go for protein power, superpower!