I made for you a list of 22 high-protein vegetarian foods, so you can choose from where you will get the necessary of proteins. I hope you enjoy that and please, use it extensively!
So, Here Is the Ultimate List of High-Protein Foods for Vegetarians
- Tempeh is a soy bean mixture that tastes like seed mix. 100 g of tempeh contains 41 grams of protein. Tempeh should be cooked for at least 20 minutes before consuming it. It’s going great with sandwiches.
- Soy is very rich in polyunsaturated essential fatty acids, and comprises about 39 g protein per 100 grams being an excellent source of minerals – iron, zinc and calcium.
- Edamame is the perfect little pick-me-up snack. It’s a young soybean that has been harvested before the beans have had a chance to harden. You can buy them shelled or in the pod, fresh or frozen. Edamame is naturally gluten-free and low calorie, contains no cholesterol and is an excellent source of protein, iron, and calcium. It is an especially important source of protein for those who follow a plant-based diet, containing 20 grams of protein per every 100 grams of beans consumed.
- Tofu it’s an another high-protein source which contains 20 grams of proteins for every 100 grams of tofu. Even if it isn’t so tasty, it’s easy to prepare and if you spice it properly, you get a special taste.
- Seitan or “vegetarian meat” is an original product of China and Japan, being a dough obtained from flour with a high gluten content and water. It has 19 grams of protein per 85 grams of product. The taste is given entirely by spices which you add when you cook it, so you can get any flavor you like.
- Oleaginous: Rich in antioxidants, foods like walnuts, almonds, cashews, pistachios or macadamias contain on average 21 grams of high quality protein per 100 grams of food. They are ideal for a healthy snack.
- Beans: Nutritionally speaking, beans rock! Kidney beans, black beans, pinto beans, garbanzo beans (chickpeas), lentils, lima beans, split peas, black-eyed beans, green beans, regardless of their type, it can surprisingly fit in many of the meals around the world and it contains 23 grams of protein / 100 grams of beans.
- Flaxseeds and
- Chia seeds contain 16 grams of protein and it can be used especially in vegetables salads. Oh, I love to have them before and after a workout for the best effects!
- Olives: If you’re like me, olives are one of your favorite fall foods. I put olives in many recipes and I also eat them in their natural state. Why I like them so much? Because they are absolutely delicious and provide me 12 grams of protein (per 100 grams of olives). It seems good to you, too?
- Quinoa: with 9 g grams of protein per 100 grams of product, quinoa is also on the list of healthy foods that you should eat if you want to give up meat.
- Peanut butter is also an healthy option for your breakfast, a spoon containing 8 grams of protein. See how easy this is? Every time vegetables like beans, lentils, and peanuts are combined with grains like wheat, rice, and corn, a complete protein is born, but peanut butter on whole wheat is an easy snack that, while pretty high in calories, provides a heaping dose of all the essential amino acids and plenty of healthy fats to boot. Okay girl, there are not excuses for your unhealthy breakfast!
- Pasta and
- Whole wheat bread can also provide you approximately 7 grams of protein per 100 grams.
- Peas are one of the most nutritious leguminous vegetables rich in health benefiting phyto-nutrients, minerals, vitamins and anti-oxidants. More than this it gives you 7 grams of protein at every portion of 100 grams.
- Pumpkin seeds are healthy and tasty and provide 7 grams of protein (on 100 grams). Please note, however, do not overeat because they have more calories and fats.
- Rice and
- Barley: One of the simplest, cheapest, and vegan meals in existence is also one of the best sources of protein around. You can put them near beans and you will get a delicious meal.
- Leafy greens (like salads) keep your skin looking great and contain a good amount of protein: 4 grams per 100 grams. Add them wherever you can and rotate them to get the best variety. Spinach and kale have a higher protein content than most other greens, but all of them are great options to include in your plan.
- Avocado: If you are trying to cut down on animal sources of protein in your diet, or if you are a vegetarian or vegan seeking more protein, avocados are a great nutritional ally to include not merely as an occasional treat, but as a regular part of your diet. You didn’t know? Avocado is a great fruit which can be used in many recipes, even if we talk about a desert or a main or secondary dish, and most important thing that you should know about it is that it’s a good source of protein: 4 grams of protein per 100 grams of fruit.
- Broccoli probably isn’t the first food you think of when you’re searching for sources of protein, but it does provide protein without any fat. Unbelievable, but for every 100 grams of consumed broccoli you will get 4 grams of protein. Sounds good to you?
- Mushrooms are called valuable protein meat substitutes because of their composition. They are easily digested, fewer calories and rich in fiber and proteins: 2 grams of protein per 100 grams.
How Much Protein Meat Gives You?
As you can see a green-based diet can be richer in proteins even than meat (for example tempeh, soy..). And most of the vegetables should be consumed in combination with others from this list. I should tell you that
- the pork meat has 20 grams of protein per 100 grams of meat,
- chicken and turkey have 30 grams of protein,
- the beef, as the lamb meat has 17 grams
- and the fish has 24 grams.
So, I think that is a good reason to embrace a vegetarian diet, even if you decide to adopt definitively or for shorter periods of time because the lack of proteins in vegetables is a myth, not reality!