How can vegetarians fullfill their protein requirements? It is a fact that many vegetarians experience protein deficiency because they don’t eat meat which is a good source of protein. That’s why they become protein deficient.
According to a survey, about one billion people worldwide are suffering from protein deficiency. So if you are vegetarian or unable to eat meat and are protein deficit as a result, don’t stress – you can fulfil your protein requirement from vegetables and fruits.
There are various vegetables and fruits which are rich in protein and other healthy nutrients. So you can easily get sufficient protein from these food items, such as kale, spinach, cabbage, broccoli, banana, avocado, and dairy products, provided they are organic or grass-fed dairy!
If you choose to be a vegetarian – Here is a list of protein-rich foods to include:
1.1 Dairy Products
Dairy Products such as whole unpasteurised milk, grass-fed cheeses, butters, yogurts, creams, kefirs, eggs, are a great source of calcium and helps maintain bone and muscles. It contains some Vitamin D and great nutrition all round which may even be missing from some vegetables and fruits. A great source of protein!
Additionally, it has plenty of selenium, iron, calcium, and phosphorus.
- 2. Tofu, tempeh, edamame
Tofu, tempeh, and edamame are all obtained from soybeans. Soybean is a great source of whole protein. It has all the essential amino acids in it, so it is so good for health. Tempeh has vitamin B, probiotics, and minerals.
Edamame is the immature form of soybean. It has a sweet and grassy taste. You should be boiled or steamed before usage.
They can be used in salad. Tofu doesn’t have good taste as such. It actually absorbs the flavour of ingredients it is used with. At the same time, tempeh has a nutty flavour.
They both have a variety of use. additionally, Edamame has folate, vitamin K and fibres too.
However, all these are rich in calcium and iron. They have 10-19 g of protein per 3.5 ounces.
- 3. Lentils
Lentils are digested carbs. It’s one cup that contains 50 % of your recommended daily fibres intake. One cooked cup of lentils contains 18 g of protein. Thus, lentils are a rich source of proteins.
Additionally, They have a variety of uses. They are used in fresh salads and in healthy soups. lentils have fibre that provides nutrition to feed bacteria present in the colon. Thus it is good for a healthy gut. In addition, it decreases the risk of cardiovascular diseases, diabetes, obesity, and cancers.
- 4. Beans
Most varieties of beans have a great amount of protein per serving. One cooked cup of protein contains 15g of protein. They contain carbs, fibres, iron, folate, phosphorus, potassium, manganese.
According to research, a diet that contains beans and other legumes decreases the level of cholesterol. In addition, it decreases the blood sugar level.
- 5. Oats
Oats are nutritional food and rich in protein. Additionally, the oats are easy to cook. According to a study, one cup of dry oats contains 6 grams of protein and 3 grams of fibre.
- 6. Amaranth and quinoa
Amaranth and quinoa are gluten-free grains that are rich in protein and healthy nutrients.
According to the study report, quinoa and amaranth contain 8 to 9 grams of protein and complex carbs, fibres, phosphorus, and magnesium.
- 7 Sauerkraut
Treating your gut to useful microbes, improves digestion, boosts your immunity and maintains weight regulation.
Without plentiful “good” bacteria, we are prone to infections and diseases very easily – think of it like this, you are building an army within your body to remove impurities and toxins naturally with a natural food, Sauerkraut!
In fact, people who frequently eat fermented foods have a lower rate of bowel problems, cancer, diabetes and better gut health.
- 8. Green peas
Green peas are a great source of protein. According to different sources, 25 grams of green peas have more protein as compared to meat and milk.
If you are vegan and can’t eat meat, you can add green peas to your diet to get sufficient protein.
- 9. Nutritional yeast
Nutritional yeast is available as a yellow powder or flakes. Its flavour is cheesy, so it’s a famous ingredient in mashed potatoes and scrambled tofu dishes.
It can also be used for seasoning on pasta. It contains 14g of protein and 7g of fibres per ounce. Moreover, it is a great source of zinc, copper, vitamin B, and manganese.
Here are some Protein-rich snacks if you are stuck on ideas to munch!
Green salad with beets and some grass-fed grated cheese on top
A half bowl of berries
Vegetable curry cooked in grass-fed butter with zucchini noodles
A bowl of bean soup with salad
Oatmeal with a handful of fermented nuts
scrambled eggs with cucumbers and tomatoes
marinated tofu with Greek salad
vegetable paella with salad
cauliflower rice with black bean tacos
potato hash with live yogurt
sweet potato fries with full fat cream
omelette with half cup yoghurt
cauliflower rice with half cup yoghurt
These are just some dishes or snacks that will fulfil some of your dietary requirements and protein needs.
It is a fact that many people don’t eat meat because of different reasons, and many of them become protein deficient. So people who skip meat in their diet should eat protein-rich vegetables, fruits and dairy products to meet their daily protein requirements.
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“If you have any specific questions about any medical matter, you should consult your doctor or other professional healthcare provider“
“If you think you may be suffering from any medical condition, you should seek immediate medical attention“
Thank you for reading and if you do have any questions or comments, please leave below and I’ll be sure to help you out!