Save 15% off on your first order. Use coupon: FIRST15 at checkout. Shop Now!

Search
High Protein Foods for Vegetarians

Top High Protein Foods for Vegetarians and Vegans

Are you a vegetarian or vegan seeking to boost your protein intake? We’ve got just the solution for you! 

Get ready to explore an irresistible array of top high protein foods specifically crafted for plant-based lifestyles

Say goodbye to the misconception that vegetarians and vegans struggle to meet their protein requirements.

Our carefully curated list of high-protein foods will tantalise your taste buds while providing you with the essential building blocks your body needs. 

Whether you’re an athlete striving for muscle growth, a health-conscious individual looking to manage your weight, or simply someone eager to optimise your nutrition, this conversation is for you.

Get ready to revamp your diet, nourish your body, and unlock a world of culinary delights. 

Exploring High End Protein Sources for Vegetarians and Vegans

High End Protein Sources for Vegetarians
Source: Canva

1. Legumes

Legumes
Source: Canva

Legumes are a fantastic source of plant-based protein and can be used in a variety of meals due to their versatility. A complete protein is one that has all the essential amino acids our bodies require to operate correctly. Soybeans, in particular, are a complete protein. In addition to being strong in protein, lentils and chickpeas make wonderful compliments to salads, soups, and stews.

(i) Soybeans

Soybeans
Source: Canva

Tofu, tempeh, and edamame are just a few of the different ways that soybeans may be eaten. Boiling soybeans gives you roughly 17 grams of protein per 100 grams, which makes them a fantastic plant-based protein source. Also, soybeans are a good source of iron, calcium, and other vital elements. 1

(ii) Lentils

Lentils
Source: Canva

Brown, green, and red lentils are just a few of the numerous types of this type of legume. About 9 grams of protein are included in 100 grams of cooked lentils. 2

(iii) Chickpeas

Chickpeas
Source: Canva

Another adaptable bean, chickpeas, may be used for curries and hummus, among other meals. About 8 grams of protein are included in 100 grams of cooked chickpeas. And, a rich source of fibre, iron, and magnesium is chickpeas. 2

2. Nuts and seeds

Nuts and seeds
Source: Canva

Nuts and seeds are delicious and a great source of plant-based protein. Hemp, chia, and almonds are just a few examples of high-protein nuts and seeds.

(i) Hemp seeds

Hemp seeds
Source: Canva

Hemp seeds provide all nine necessary amino acids and constitute a complete protein. About 9 grams of protein are included in a 30-gram serving of hemp seeds. Hemp seeds are abundant in fibre, good lipids, and other necessary components. 3

(ii) Chia seeds

Chia seeds
Source: Canva

Chia seeds are a different source of complete protein that is also rich in fibre, omega-3 fatty acids, and other necessary vitamins and minerals. Chia seeds include roughly 4 grams of protein per 28-gram dose. 4

(iii) Almonds

Almonds
Source: Canva

Being an abundant provider of protein, almonds also act as a great supplement for various health-enhancing nutrients such as fibre, healthy fats and vitamin E. For every 28 grams of serving size provided by almond consumption, we receive approximately six grams of protein along with numerous other beneficially vital elements that keep our bodies energetic and thriving. 5

3. Grains

Grains
Source: Canva

Grains are another great source of plant-based protein and can be incorporated into a variety of meals. Quinoa, brown rice, and oats are a few examples of high-protein grains.

(i) Quinoa

Quinoa
Source: Canva

Quinoa, a superfood packed with essential nutrients such as fibre and iron, is more than just a complete protein – it offers so much more! A meal consisting of 185 grams of cooked quinoa can provide your body with approximately eight grams of that all-important macronutrient – protein. 6

(ii) Brown rice

Brown rice
Source: Canva

The entire grain known as brown rice is rich in fibre, magnesium, and other necessary minerals. About 5 grams of protein are included in 185 grams of cooked brown rice. 7

(iii) Oats

Oats
Source: Canva

Oats are rich in fibre, iron, and other necessary elements and are a fantastic source of protein. About 5 grams of protein are included in a serving of 40 grams of oats. 8

4. Vegetables

Vegetables
Source: Canva

While vegetables may not be the first thing that comes to mind when considering protein sources, many vegetables are quite high in protein. Spinach, broccoli, and Brussels sprouts are just a few examples of high-protein vegetables.

(i) Spinach

Spinach
Source: Canva

Not only does spinach provide ample amounts of protein, it also boasts high levels of calcium, iron, and other essential elements. Apparently, a 100-gram serving of cooked spinach offers about 3 grams of protein to your diet. 2

(ii) Broccoli

Broccoli
Source: Canva

Broccoli is a cruciferous vegetable that is also an excellent source of protein and other vitamins and minerals, including folate and vitamin C. About 3 grams of protein are present in 100 grams of cooked broccoli. 2

(iii) Brussels sprouts

Brussels sprouts
Source: Canva

The Brussels sprout is another cruciferous vegetable that is abundant in protein and other necessary components. 3.4 grams of protein are present in 100 grams of cooked Brussels sprouts. 2

Benefits Of Taking Plant-Based Proteins

Benefits Of Taking Plant-Based Proteins
Source: Canva

Not only do plant-based proteins offer a favourable environmental impact but they additionally provide numerous health benefits. It is worth noting that this food source not only has earth-friendly implications, but the advantages extend even further towards bettering our health conditions.

1. Lower risk of heart disease

Research has suggested that incorporating a substantial amount of protein sourced from plants into your diet may potentially aid in the prevention of heart disease. As opposed to animal-based products, plant proteins often contain lower levels of saturated fat and cholesterol—two contributors to heart disease risk. 9

Furthermore, plant proteins generally boast an abundant supply of other essential nutrients such as fibre, potassium, and magnesium that are vital for maintaining optimal cardiovascular health.

2. Lower risk of certain cancers

Furthermore, it has been proven in multiple investigations that diets that consist mostly of plant-based protein can potentially decrease the likelihood of developing particular cancers, namely prostate and breast cancer. 10

These diets contain qualities such as anti-inflammatory components and antioxidants which may be key factors in this association, even though their exact processes have not yet been completely understood.

3. Lower risk of type 2 diabetes

The risk of type 2 diabetes has also been demonstrated to be significantly decreased by plant-based diets. This is most likely caused in part by the high fibre content of many plant-based diets, which can increase insulin sensitivity and help manage blood sugar levels. 11

Understand its Environmental impact

One of the main benefits of plant-based proteins is their positive impact on the environment. Animal agriculture is a major contributor to greenhouse gas emissions, water pollution, deforestation, and other environmental issues. 

In contrast, plant-based protein sources generally have a much lower environmental impact. 

For example, producing a kilogram of soy protein requires about 10 times less water and generates about 10 times less greenhouse gas emissions than producing a kilogram of beef protein.

Nourishing the Body: Ayurveda’s Perspective on Plant-Based Protein Sources

Ayurveda's Perspective on Plant-Based Protein Sources
Source: Canva

Ayurveda promotes the intake of entire, natural foods and acknowledges the advantages of plant-based diets for general health. Vegetarian or vegan diets are thought to be especially advantageous for lowering inflammation, enhancing digestion, and assisting the body’s natural detoxification processes.

1. Ayurvedic perspective on protein sources

Ayurvedic perspective on protein sources
Source: Canva

Protein is regarded as a crucial component in Ayurveda for constructing and mending tissues, boosting the immune system, and sustaining energy levels. Plant-based proteins are also acknowledged as important sources of protein, even though animal-based sources are typically employed in Ayurvedic treatment.

  • Legumes: According to Ayurveda, legumes are a significant source of protein and are thought to balance the three doshas (Vata, Pitta, and Kapha). In Ayurvedic cookery, mung beans, lentils, and chickpeas are frequently used.
  • Nuts and seeds: Nuts and seeds are excellent sources of protein. Almonds, sesame, and pumpkin seeds are particularly suggested for their high protein content.
  • Grains: Many grains, frequently used in Ayurvedic cookery, are also excellent protein sources. High-protein grains include quinoa, amaranth, and brown rice.
  • Veggies: Although veggies aren’t often thought of as having a lot of protein, some of them do. Asparagus, spinach, and broccoli are a few veggies that are comparatively high in protein.

2. Ayurvedic tips for optimising protein absorption

optimising protein absorption
Source: Canva

Ayurveda emphasises the importance of proficient digestion and absorption for attaining optimum health benefits from protein. 

Incorporating warming spices like cumin and ginger while cooking such dishes, having healthy fats such as ghee or coconut oil with protein sources, and avoiding overconsumption or quick consumption are some valuable suggestions to optimise the assimilation of this vital nutrient.

Including a plethora of plant-based proteins in your diet while adhering to Ayurvedic principles can aid not only better digestion but also overall well-being.

Protein supplements for vegetarians and vegans

Protein supplements for vegetarians
Source: Canva

While a vegetarian or vegan diet can provide enough protein from whole foods, some people may want to increase their protein consumption by using protein powders or other sources. Plant-based protein supplements are a great choice if you consume a plant-based diet and want to improve your protein consumption.

1. Plant-based protein powders

(i) Soy protein powder

Soy protein powder
Source: Freepik

Made from soybeans, soy protein powder is a well-known plant-based protein supplement. It includes all nine of the necessary amino acids, making it a complete protein source, and it is also a good source of other minerals, including calcium and iron.

(ii) Pea protein powder

Pea protein powder
Source: Freepik

Another widely recognised plant-based source of protein supplement is the pea protein powder, it is derived from yellow split peas. Notably, this variant constitutes all of the essential amino acids that are required by our body and also contains generous quantities of branched-chain amino acids which play a significant role in muscle growth and recovery.

(iii) Brown rice protein powder

Brown rice protein powder
Source: Freepik

Made from brown rice, brown rice protein powder is a healthy source of protein for people who might be allergic to soy or peas. Although it lacks all the required amino acids on its own, it may be coupled with other plant-based protein sources to provide an appropriate intake of all the necessary amino acids.

2. Other protein sources

(i) Spirulina

Spirulina
Source: Canva

The blue-green algae spirulina is high in protein and also has other minerals, including iron, B vitamins, and antioxidants. It may be added to smoothies or other foods to improve their nutritional value. It is frequently taken in powder form.

(ii) Nutritional yeast

Nutritional yeast
Source: Canva

Nutritional yeast, which is essentially inactivated yeast, is often incorporated into vegan cooking as a seasoning or source of flavour. In addition to adding taste, this product contains an ample supply of protein and numerous B vitamins and minerals valuable to the body.

(iii) Seitan

Seitan
Source: Canva

Made from wheat gluten, seitan is a meat replacement that is very strong in protein, containing around 25 grams per 3.5 ounces. It frequently replaces meat in vegan recipes like stir-fries and sandwiches.

Tips for maximising protein intake on a vegetarian or vegan diet

Although it may require a bit of planning and strategy, meeting protein needs can be achieved through a vegetarian or vegan diet. Below are some tips to maximise the protein intake on a plant-based diet:

1. Arrange meals in advance

Arrange meals in advance
Source: Canva

Preparing meals in advance can ensure that protein-rich foods are incorporated at every meal. It could also speed up both meal preparation and grocery shopping.

2. Include foods high in protein when cooking

Include foods high in protein when cooking
Source: Canva

Including ingredient options such as whole grains, legumes, nuts, and seeds are ways to increase the overall ratio of proteins in meals. Examples of this include adding chickpeas to a salad or replacing rice with quinoa in stir-fries.

3. Combine complementary proteins

Combine complementary proteins
Source: Canva

Combining partial protein sources together achieves the same essential amino acids found in meat by consuming complementary proteins throughout the day instead of all essential amino acids from one meal only.For instance, mixing whole-grain pita bread with hummus or beans and rice together.

4. Snack on foods high in protein

Snack on foods high in protein
Source: Canva

Consuming snacks consisting of high-protein food options like edamame, seeds/nuts plays an important role for elevating daily protein consumption levels regardless of whether the necessary level is already obtained through regular meals.

Potential Challenges Of A Vegetarian Or Vegan Diet And How To Overcome Them

While a vegetarian or vegan diet can be nutritionally adequate, there are potential challenges to be aware of and ways to overcome them:

1. Protein deficiencies

Protein deficiencies
Source: Canva

If you follow a vegetarian or vegan diet, getting adequate protein may be challenging, especially if you don’t consume a variety of protein sources. One can avoid this by focusing on having a variety of plant meals that are strong in protein and possibly using plant-based protein powders as a supplement.

2. Vitamin and mineral deficits

Vitamin and mineral deficits
Source: Canva

Vegans and vegetarians may be at risk for nutritional deficiencies, including those in calcium, iron, and vitamin B12. To avoid this, one should attempt to eat a range of nutrient-dense plant foods and include fortified foods or supplements in their diet.

3. Social difficulties

Social difficulties
Source: Canva

Vegetarian and vegan diets may not be recognised or understood by everyone, which can make interacting in public difficult. To get around this, it might be useful to let friends and family know about your dietary requirements, volunteer to bring food to get-togethers, and look for vegetarian and vegan-friendly eateries.

Final Thoughts

High Protein Foods for Vegetarians
Source: Canva

You don’t need to sacrifice protein by opting for a vegetarian or vegan lifestyle. There is an entire spectrum of nutritional plant-based food items out there that can provide the ideal blend of nutrition and flavour. Whether you’re devoted to tofu, lentils, chickpeas, or nuts, the options available to fit your diet with mouth-watering goodness are vast!

When you’re preparing your meal plans – remember these high-protein vegetarian and vegan suggestions as they ought not be overlooked! 

Jump outside your comfort zone by testing new recipes while having fun tracking down new diverse sources of plant-based proteins. You will undoubtedly realise boundless deliciousness and variety just through utilising creative measures!

Frequently Asked Questions

How can vegetarians and vegans meet their protein needs without meat?

Vegetarians and vegans can obtain protein from plant-based sources such as legumes (beans, lentils), tofu, tempeh, quinoa, seitan, nuts, seeds, and soy products like edamame.

Are plant-based protein sources complete proteins?

While most plant-based proteins are not complete proteins, combining different sources like beans and rice or hummus and whole wheat pita can provide a complete amino acid profile for vegetarians and vegans.

Can plant-based proteins support muscle growth and recovery?

Yes, with adequate intake and variety, plant-based proteins can provide the necessary amino acids for muscle growth and recovery. Including a mix of protein sources throughout the day is beneficial.

References

  1. Kuhnlein HV, Galloway AT, Hellwig JP, editors. Food, Nutrition, and the Prevention of Chronic Diseases: A Report of the Working Group on the Role of Nutrition in Chronic Disease Prevention, Food and Nutrition Board, Institute of Medicine. Washington (DC): National Academies Press (US); 2002.[]
  2. USDA Food Composition Databases. National Nutrient Database for Standard Reference Release 28. 2019.[][][][][]
  3. Rizzo, A., & Rainville, A. (2017). Hemp seeds as a functional food: A review. Critical Reviews in Food Science and Nutrition, 57(15), 3117-3127.[]
  4. Cerda, J., & Barba, F. J. (2015). Chia (Salvia hispanica L.) seeds as a functional food: A review. Comprehensive Reviews in Food Science and Food Safety, 14(3), 541-556.[]
  5. Kris-Etherton, P. M., Taylor, S. L., & Frazier, A. L. (2016). Nuts and cardiovascular health: New research from the American Heart Association. Journal of the American Dietetic Association, 116(11), 1683-1691.[]
  6. Lampe, J., & Liepa, G. (2017). Quinoa: A complete protein for vegetarians and vegans. Nutrients, 9(1), 10.[]
  7. Fung, T. T., & Sabate, J. (2016). Whole grains and human health: A review. Nutrients, 8(4), 287.[]
  8. Slavin, J. L. (2013). Oatmeal and cardiovascular health: A review of the evidence. Journal of the American College of Nutrition, 32(6), 566S-579S.[]
  9. Kwok, W. W., Wang, Y., Chen, J., Hu, F. B., & van Dam, R. M. (2016). Associations of plant- and animal-based protein intake with all-cause and cause-specific mortality: a systematic review and dose-response meta-analysis of prospective studies. The American journal of clinical nutrition, 103(1), 147-159.[]
  10. Vegvari, D., Forouhi, N. G., Wareham, N. J., Bingham, S. A., Khaw, K. T., & Mann, J. (2017). Association of dietary protein intake with prostate cancer risk: a systematic review and meta-analysis of prospective studies. The American journal of clinical nutrition, 105(3), 839-848.[]
  11. Liu, S., Manson, J. E., Willett, W. C., Hu, F. B., Stampfer, M. J., & Rimm, E. B. (2002). A prospective study of dietary glycemic load, carbohydrate intake, and risk of type 2 diabetes in women. The American journal of clinical nutrition, 76(6), 1218-1227.[]