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| Foods for Vegetarians |
High Protein Foods for Vegetarians: Essential Protein Sources in a Vegetarian Diet
Looking for the best high protein foods for vegetarians? You’ve come to the right place! Finding effective protein sources in a vegetarian diet can be a bit of a puzzle, but it’s totally doable. If you’re aiming for a rich source of protein for vegetarians, or simply exploring foods that are high in protein vegetarian, let’s break it down.
Top High Protein Foods in a Vegetarian Diet
Diet Plan for India :
Breakfast:
- Moong Dal Chilla : Start your day with a savory moong dal chilla (pancake) made from split green gram. It's a protein-packed option with approximately 12 grams of protein per serving.
- Greek Yogurt with Nuts: Pair the chilla with a serving of Greek yogurt topped with a handful of almonds or walnuts for added protein and healthy fats.
Mid-Morning Snack:
- Chickpea Sundal: Enjoy a small bowl of chickpea sundal, a South Indian dish made with boiled chickpeas, coconut, and spices. Chickpeas provide around 15 grams of protein per cup.
Lunch:
- Rajma with Brown Rice: Savor a hearty plate of rajma (kidney beans curry) served with brown rice. Rajma provides approximately 15 grams of protein per cup, while brown rice adds additional nutrients.
- Palak Paneer: Include a side of palak paneer (spinach and cottage cheese curry), which combines protein from paneer with the rich, iron-packed spinach.
Afternoon Snack:
- Roasted Chana: Snack on roasted chana (gram), which is a crunchy, high-protein option with around 15 grams of protein per cup.
Dinner:
- Tofu Stir-Fry: Enjoy a tofu stir-fry with mixed vegetables like bell peppers, broccoli, and carrots. Tofu provides around 10 grams of protein per half-cup serving.
- Quinoa Salad: Pair your stir-fry with a refreshing quinoa salad mixed with cherry tomatoes, cucumbers, and a lemon vinaigrette. Quinoa adds about 8 grams of protein per cup.
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| vegetarian protein sources |
Diet Plan for Other Countries
Breakfast:
- Smoothie Bowl: Blend a smoothie with spinach, banana, almond milk, and a scoop of plant-based protein powder. Top with chia seeds and berries for extra protein and fiber.
- Whole-Grain Toast with Avocado: Have a slice of whole-grain toast with mashed avocado. For added protein, sprinkle with hemp seeds or nutritional yeast.
Mid-Morning Snack:
- Edamame: Snack on a bowl of steamed edamame (young soybeans), which are rich in protein, providing around 17 grams per cup.
Lunch:
- Quinoa and Black Bean Salad: Enjoy a quinoa and black bean salad with corn, tomatoes, and a lime dressing. Black beans provide approximately 15 grams of protein per cup, while quinoa adds additional protein.
- Grilled Tempeh Wrap: A wrap filled with grilled tempeh, mixed greens, and veggies. Tempeh offers about 15 grams of protein per half-cup serving.
Afternoon Snack:
- Protein Bar: Opt for a store-bought or homemade protein bar made with nuts, seeds, and plant-based protein powder.
Dinner:
- Lentil Curry with Brown Rice: A comforting lentil curry served with brown rice. Lentils provide around 18 grams of protein per cup, and brown rice adds additional nutrients.
- Stuffed Bell Peppers: Prepare bell peppers stuffed with a mixture of quinoa, black beans, corn, and spices. This dish combines several protein sources for a nutritious and filling meal.
