Vegetarians are often at the receiving end of several jokes and jibes, at social gatherings, weddings, holidays, and parties. Especially when it comes to recently converted vegetarians or those who are interested in athletics, fitness, or bodybuilding. The idea that vegetarians have very limited food options and struggle to get nourishing, satisfying food is a notion that is often popularized by popular media.
Many individuals believe that vegetarian food does not meet their nutritional demands, particularly in terms of protein. One of the most prevalent major concerns of vegetarian diets is that they may be deficient in protein. However, contrary to what extreme non-vegetarians or seafood lovers believe, vegetarians can acquire enough protein to meet their daily requirements, and we'll show you how.
The Need for Protein
Amino acids are the fundamental building elements of proteins. Throughout our lives, amino acids are required for cell growth and development. Proteins are the building blocks of not only our vital organs, but also our skin, hair, and a variety of other bodily parts.
We could lose muscle strength and mass, as well as become weaker if we take less protein. When someone is recovering from a medical disease, eating a lot of protein can help them heal faster. Let's have a look at some of the vegetarian protein-rich foods that are available.
What Are The Top 7 Sources of Plant-Based Protein?
Lentils is commonly known as Daal, are a common ingredient in Indian cuisine. Lentils offer roughly 18 g of protein per cup, making them a great vegetarian protein source.
Lentils are delicious in soups or served with Rotis or rice. In addition to protein, lentils include a significant amount of fiber, which can aid in the maintenance of healthy gut bacteria.
2. Green Peas
Green peas may not appear to be high-protein food at first glance, but they are. A cup of these leafy greens has roughly 9 grams of protein.
They're also abundant in vitamins A, K, and C, as well as a variety of minerals and fiber. Green peas can help you receive the extra protein your body needs by simply adding them to your vegetarian diet.
Quinoa is slowly gaining popularity in India as a nutritious, low-fat, high-protein diet. Now it is considered a high protein vegetarian food in India. Quinoa has roughly 9 grams of protein per cup and is a great source of protein for diabetics.
They also have a lot of complex carbs, a lot of dietary fiber, and a lot of minerals in them. Quinoa should be on your list of protein-rich vegetables.
4. Soy Milk
Recently, there has been a lot of promotion promising that soy milk is a rich source of protein, which is completely true. Many people who are lactose intolerant need an alternative source of protein, and soy milk is an excellent choice, with approximately 7 grams of protein per cup.
But it's not just the protein that makes soy milk so nutritious; it's also high in calcium, vitamin B12, and vitamin D. The latter vitamins, on the other hand, are generally present in fortified soy milk.
You can either add soy milk to your tea or coffee or drink it straight. Avoid the sweetened type, as it will increase your body weight and negate the health benefits of eating this protein-rich dish on a regular basis.
Oats are, without a doubt, super foods. They're heavy in protein, but they're also high in soluble fiber, which has been clinically proven to help lower cholesterol and lessen the risk of heart disease. A tiny cup of oats contains roughly 6 grams of protein and a fourth of your daily fiber needs.
Buy ordinary oats and eat them with milk and a tablespoon of honey with almonds sprinkled on top. You may also throw in a handful of berries or slice up some fruit. A cup of oats first thing in the morning is a terrific way to get your day started.
6. Chia Seeds
Chia seeds have lately gained popularity in India, where they are increasingly being used as a super food. Chia seeds have 6 grams of protein and 13 grams of fiber in a 35-gram serving!
They are also high in nutrients like calcium, magnesium, and iron, as well as omega-3 fatty acids and various antioxidants that can help you stay in awesome shape.
7. High Protein Vegetables
Vegetables are commonly thought to only include vitamins and minerals, as well as a tiny amount of carbohydrates and proteins.
However, some of them are high protein vegetables and fruits, such as spinach, potatoes, broccoli, asparagus, and even sweet potatoes, have a higher protein content.
Though the amount of protein in each of these isn't comparable to non-vegetarian sources, at roughly 5 g per cup of cooked vegetables, it's still a good deal.
High Protein Vegetarian Diet Plan
Here's an example of a traditional high protein diet (no egg) that a north Indian can follow on a regular basis. It contains around 2150 calories you will need to tweak it to meet your daily protein needs (1.8 g per kg of lean body mass).
This is a good diet for someone who weighs around 80 kg and has a low body fat percentage of about 15%. This is a high protein vegetarian diet for weight loss because it is high in protein and low in calories.
Whey Protein in Milk - Whole Cow’s Milk (425 ml) and mixed it with Whey Protein (2 scoops).
2 Paneer Parathas with Dahi - Feel free to use different multigrain flour or stuffing for your Parathas. Most people just find that it tastes better with Wheat – it’s a mild indulgence.
Dried Fruits (useful for covering micro-nutrients) - Unsalted Pistachios (2 pieces), Cashews (4 pieces / 6 grams), Almonds (5 pieces / 6 grams), Walnuts (10 grams), Dates (2 pieces / 16 grams) and few Raisins (10 grams).
2 Besan Rotis with Sabzi (Whatever vegetables you like).
Indian Vegetarian Protein-Rich Diet for Muscle Building
If you need or want extra protein, we recommend substituting a higher protein vegetable dish for dinner and replacing the dried fruit snack with higher protein meals.
You can add additional variety to the snack by using different foods, such as mung bean sprouts, roasted Makhanas, oil-free crisps, and so on. If you can eat eggs, you should eat eggs.
You may also prepare the Paneer in a variety of ways, such as stir-frying it with veggies or making a sandwich with it instead of making Parathas.
Play around with this list, have some fun, and see what works best for you over time. Remember, if you can't stick to a diet, it's not the right diet for you. If you need fewer calories, omit the dried fruit snack, reduce ghee to 1 teaspoon per meal, and alter food portions to meet your caloric needs.
If you don't know how many calories you need, use this TDEE calculator to get a ballpark estimate. You can add another glass of milk to your meal and something to your morning whey protein if you want more calories. Make sense of it.