Protein : Sources for Vegan | Vegetarian

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More and more people are interested to follow vegetarian diet and trying to stop using animal food products. Academy of Nutrition and Dietetics stated that a vegetarian or vegan diet could provide all the nutritional requirements of adults, children, and those who were pregnant or breast-feeding. But in past, People worried that these diets might not adequately meet human nutritional needs.
 Proteins are the typical nutrient that people are most concerned about when they are consider to adopting vegetarian diet.
So here I m going to shed light on following healthful, plant-based foods have a high-protein content.

1.       Lentil
Red or green lentils contain plenty of protein, fiber, and key nutrients, including iron and potassium.

2.      Soy Products [Tofu | Edamame (Green vegetable soybean) | Tempeh| Soy Milk]
a.       Tofu: it is soy product, it made from the curd of soymilk.
b.      Edamame:  It’s an immature green soybean.
c.       Tempeh: It’s a cake like substance made by fermented soybean.
d.      Soy Milk

3.      Chickpeas
Cooked chickpeas are high in protein. It can be eaten hot and cold form. [Use as hummus, which made from chickpea paste. Used as sandwich spread as substitute of butter.




4.      Quinoa
Quinoa is a grain with high-protein content. This grain is also rich in other nutrients, including magnesium, iron, fiber, and manganese. It is also highly versatile. Quinoa can fill in for pasta in soups and stews. It can be sprinkled on a salad or eaten as the main course.

5.      Chia seeds
Seeds are low-calorie foods that are rich in fiber and heart-healthy Omega-3 fatty acids. Chia seeds are a complete source of protein that contains 2 g of protein per tablespoon.

6.      Spirulina
Spirulina is blue or green algae. Spirulina is available online, as a powder or a supplement. It can be added to water, smoothies, or fruit juice. A person can also sprinkle it over salad or snacks to increase their protein content.

7.      Beans with rice
separately rice and beans are incomplete protein sources. Eaten together, this classic meal can provide 7 g of protein per cup.

8.      Peanuts & Almonds
Peanuts and Almonds are protein-rich, full of healthful fats, and may improve heart health. Peanut butter is also rich in protein, with 8 g per tablespoon, making peanut butter sandwiches a healthful complete protein snack.


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Nutrition researcher & Dietitian with 3+ yr of experience on working on product label claim & Build scientific evidence and regulatory compliance for new & old products, diet planning for patients basis on their therapeutic and non-therapeutic diagnosis.

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