Protein is an essential micronutrient, it is the building block of the body. A body needs protein to maintain and repair tissues and makes up the building blocks of muscles, organs, skin, and hormones. There are many options to include protein in your diet like animal-based and plant-based protein.
The Reference Daily Intake for protein is 46 grams in women and 56 grams in men. This daily protein intake can easily be fulfilled by the non-vegetarian diet because protein is readily available in animal products. But will it be possible to fulfill this protein amount by the vegetarian and vegan diet?
There are many meatless and plant-based options to get protein for the people following vegetarian and vegan diets.
Vegetarians get their protein from the plant-based foods, it isn’t that hard to meet the required amount of protein for vegetarians and vegans.
If you’re planning to reduce or exclude animal products from your diet and interested in a vegetarian or vegan diet these options will fit better in your diet plan to meet the required amount of protein.
Here we got 5 plant-based protein source for vegetarian and vegan diet:-
5 Plant-Based Protein Sources
Soya products are the richest source of protein in vegetarian and vegan diets. Tofu, tempeh, edamame, soya chunks, soya chaap, and soya milk are the products obtained from soya.
The protein content of soya depends on how it is prepared. Tofu contains 10g, edamame contains 8.5g and tempeh contains about 15g of protein per ½ cup.
Tofu and some other soy products can also be substituted for meat because of its meaty texture and protein content. Soy is versatile and can be consumed in any form.
If you are following a vegan diet you can substitute dairy products with soy products as it contains good levels of calcium and iron.
Quinoa is often referred to as the ancient grain, doesn’t grow on grass-like other grains. It is the richest source of protein and fiber than any other grain and is also gluten-free.
It provides 8-9 grams of protein per 240ml and is a complete source of protein, which is rare amongst other grains.
Also, quinoa is a good source of complex carbs, iron, manganese, phosphorus, and magnesium.
It is also highly versatile, it cannot be grounded into flour-like other grains but can be prepared in other ways like wheat and rice.
Quinoa can be prepared as khichdi or can be stuffed into capsicum.
Almonds are an incredible source of protein. Consuming almonds with other high protein-rich foods can fulfill your daily protein requirement. Eating 10 almonds will provide you 2.5g of protein, 1 ounce of almond that contains 23 whole almonds will provide you with almost 6g of protein. Besides protein, content almonds are also rich in fiber and heart-healthy fats.
You can easily make almonds a part of your diet by adding it in your smoothies or just eat 5-6 soaked almonds in the morning.
Spinach is one of the most nutritious least green vegetables. It provides a hefty amount of protein when it is cooked. Spinach contains all the essential amino acids that are required for building protein in our body. 30g of spinach provides up to 1 gram of protein.
It contains a high amount of iron, potassium, magnesium, folate, calcium, vitamin A and vitamin C. Spinach also contains plant compounds that have anti-inflammatory properties.
Therefore regular consumption of spinach will help you meet your daily protein requirement. You can easily make spinach saag or can just compile with other protein-rich foods and make a salad.
Kidney beans, black beans, pinto beans there are a variety of beans that are easily available. These beans are rich sources of protein. Chickpeas are also known as garbanzo beans also high in protein.
Per 240ml of both beans and chickpeas provides 15g of protein.
They are also amazing sources of complex carbs, iron, folate, phosphorus, and other essential plant compounds.
A diet rich in beans and legumes may decrease cholesterol, help control blood sugar, lower blood pressure, and reduce belly fat.
Add beans in your diet by making tasty dishes like famous Punjabi rajma chawal or just add in salads and tacos for extra flavouring.
To get adequate protein on a vegetarian or vegan diet one must try these plant-based protein sources to fulfill the protein requirements. These vegetarian protein sources make it easy to get protein fill if you’re on a vegetarian or vegan diet or just trying to consume less meat and animal products and more of plant-based protein sources.
Protein is the key nutrient for maintaining and growing muscles, it also helps in keeping your hair and skin healthy and strong. So, it is not that difficult to get protein from the plants also.