If you are a Vegetarian or a Vegan you’ll of heard the following question lots of times; “So how do you get your protein?” as many non Vegetarians and Vegans have concerns over you not having the right amount of protein intake.
Well they don’t have to worry, because it is possible for you to get the sufficient amount of protein and all the nutrients you need if you are a vegetarian or vegan.
Of course many plant foods have much more protein than others. Consuming higher- protein aids Fullness, Weight loss & Muscle strength.
Here are the 10 Best Proteins For Vegetarians And Vegans
Tofu- Tofu AKA Bean curd comes from soybeans. Now Soybeans are well known for a being a whole source of protein, this means that they provide your body with all the amino acids it needs during the day.
Tofu is made from bean curd and is pressed together. As you’ll know already Tofu doesn’t really have much taste at all, though it easily absorbs the flavor of the ingredients you prepare it with.
Tofu can be used in a variety of different meals, from Soups to Burgers. It also contains Calcium, Iron and has between 9 to 19 grams of protein per 100 grams.
Quinoa- Is a cereal grain, but unlike other cereal grains it does not grow on the grasses. Non grasses would be a terrible name to call something so they went with “Pseudocereal”
Instead. You’ll get at least 7 to 9 grams of protein per cup which is a complete source of protein for you. Also Quinoa is a good source of Fibre (Click Here), Carbs, Magnesium & Iron.
Chickpeas- Is a legume with a high amount of protein content in it, It contains 15 grams of protein per cup and it is also a great source of Iron, Folate, Potassium, Complex Carb, etc.
Eating a lot of Chickpeas will also help to decrease cholesterol levels, lower blood pressure, reduce your belly fat and help control your blood sugar levels.
Lentils- Mean business they have 18 grams of protein per cup, and that means they are a great source of protein. They can be used in many different dishes, ranging from Dal to fresh Salads.
Lentils also provide you with about half of your recommended daily fibre intake. The type of fibre found in lentils has been proven to feed the good bacteria in your large intestine, which of course makes for a healthy gut. Lentils also contain a good amount of antioxidants.
Spelt & Teff- Are ancient grains. Other ancient grains include Barley and Farro. Spelt though, is a type of wheat and contains gluten, but Teff comes from annual grass… which means it’s gluten- free.
Spelt & Teff provide 10 to 11 grams of protein per cup, making them the highest of the ancient grains in the world! Both are fantastic sources of nutrients such as Iron, Fibre, Magnesium & Zinc, etc.
Spelt & Teff are versatile alternatives to your common grain, such as rice and wheat. They can be used in many foods such as Risotto or baked goods.
Green Peas- Contain 9 grams of protein per cup, which is slightly more than a cup of Milk (8 grams). Green peas covers your Fibre, and has Vitamins A, K & C plus folate in them.
Green peas are a good source of Zinc & Copper too.
Oats- Are a very delicious and easy way to get into adding more protein to your meals right away. Just half a cup of dry Oats provides you with about 6 grams of protein & 4 grams of fibre.
Although Oats are not really considered complete protein, they do contain higher- quality protein than other more well known and consumed grains like Wheat or Rice.
Amaranth- Is another “Pseudocereal” and contain 8 to 9 grams of protein per cup and like Quinoa is a complete source of protein, which is very rare among grains & “Pseudocereals”.
Amaranth is a good source of Complex Carbs, Iron & Magnesium.
Ezekiel Bread- Is made from organic, whole grains and legumes. These include Millet, Wheat, Spelt, Barley, and Soybeans & Lentils. Just two slices of Ezekiel bread contains approximately 8 grams of protein, which is slightly more than your average bread (Click Here).
Soy Milk- Is made from Soybeans and fortified with vitamins and minerals and is a great alternative of course to cow’s milk. It contains 7 grams of protein per cup, plus it’s an great source of Calcium, Vitamin B12 & D… Bear in mind that Soy milk and Soybeans do not naturally contain Vitamin B12, so picking a fortified variety is not recommended.
Soy milk is found in most supermarkets. It’s also very versatile and can be consumed in many different ways. This goes without saying… go for the ones without the higher sugar content in them.
Protein deficiency among Vegetarians & Vegans is very real. Nonetheless these 10 options will soon put an end to that, or improve your health even without having anything wrong with you at all.
This is also fantastic for anyone who has only just started eating like this, and was unsure what the best things to eat were.
I really enjoyed sharing this with you guys. Please do let me know though…
What do you make of all this?
What are your favourite Vegetarian/Vegan dishes ?
What food listed are you going to try first ?
Of course Any other questions are always welcome just leave a comment below
Until Then Ciao
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