Vegetarians who are passionate about making good fitness often complain that they do not have good protein options for good muscle growth. Because most of the protein comes from meat. If you are also facing this problem then you need not despair, as experts claim that a good vegetarian balance diet can give you essential nutrients along with protein. A diet rich in protein helps in increasing muscle strength and reducing obesity. We should take 0.8 grams of protein per kilogram of our weight daily in our diet. Let us know about the high protein vegetarian foods ( Best Plant Based Protein Sources) , which you can get muscles like steel by including them in your diet :-
made tofu vegetarian protein from soybean (V Egan Protein Sources is a high source of). It gives the body all the essential amino acids. Tofu doesn't have much flavor, but it can be made tasty by preparing it in spices. Tofu contains 10-19 grams of protein per 100 grams.
Lentils are a regular part of Indian food. All types of lentils contain a good amount of protein, but red and green lentils contain plenty of protein along with fiber, iron and potassium. About half a cup of cooked lentils contains 9 grams of protein.
Chickpeas Chickpeas are
rich in protein. They can be eaten in many ways. You can add them to salads, curries, or roast them and eat them. Eating it in the form of chickpeas enhances strength along with taste. There are 10.7 grams of protein per 150 grams of chickpeas.
Small peanut seeds are packed with protein and healthy fat. Peanut butter is also a source of high protein. Peanuts can be eaten as a snack and peanut butter can be eaten with roti or bread. One tablespoon of peanut butter contains 8 grams and cup of peanuts contains about 20.5 grams of protein.
are a healthy source of protein and vitamin E. Almonds are also great for skin and eye health. 1/2 cup of almonds contains about 16.5 grams of protein.
Quinoa Quinoa is
a grain, which is a source of complete protein. Cooked quinoa contains about 8 grams of protein per cup. You can make a quinoa salad, add quinoa to your rice or sprinkle it on your regular vegetables. There are 4.4 grams of protein per 100 grams of quinoa.
These tiny shiny seeds are low in calories and high in protein, fiber and omega 3 fatty acids. You can add chia seeds to your smoothies, sprinkle them on yogurt, veggies and salads. The best way to consume chia seeds is by soaking them in water or grinding them before adding them to anything. Chia seeds contain 2 grams of protein per tablespoon.
100 grams of Greek yogurt contains 10 grams of protein, which makes it a good source of protein. You can add Greek yogurt to your smoothies or have it alone. It also contains healthy gut bacteria and calcium. To cut down on added sugar, choose plain yogurt over flavored yogurt. There are 10 grams of protein in 100 grams of Greek yogurt.