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  • Category: Nutrition

    Which are the best food sources of proteins for vegetarians?

    Interested in increasing protein intake in the vegetarian diet? Searching for various alternatives to paneer for protein? Find advice from experts on this page regarding solid and liquid options with good amount of protein.

    I have been advised to increase my intake of protein right away. The specialist advised me to eat a lot of sprouts and paneer. Other than these (I don't like paneer though!) I would like to know which are the other protein-rich foods.
    Are there any particular liquids, too, like specific kinds of soups and juices which would additionally be beneficial in increasing my protein?

    It would be good to know some kind of protein-rich nutritious foods to specifically include in breakfast & lunch/dinner meals.

    Note that I am a vegetarian (I do eat cakes or pastries with eggs once in a rare while as a dessert in a restaurant). With regard to health, I have slight glaucoma and hypothyroidism, so please keep these in mind when suggesting the nutrition (I have stopped eating bread totally, as advised after glaucoma was diagnosed.)
  • Answers

    7 Answers found.
  • Consume gluten-free grains such as quinoa and amaranth. Both of them are rich sources of proteins. Unlike other cereals, these grains do not grow from grasses. It is the reason that they are sometimes referred to as pseudocereals. Try to eat chapatti made of these grains for lunch and dinner. Instead of going for wheat and other cereals, try to include quinoa and amaranth in your main meals. These grains can be ground into flours. Typically other grains and cereals do not carry sufficient amount of protein in them. However, these gluten-free grains can offer 8-9 grams of protein in every 240 ml of the cooked cup.

    Try to incorporate soy milk in your diet. It is a perfect alternative to cow's milk and offers more nutrition. Every 240 ml of soya milk provides 7 grams of protein. Apart from protein, it is also a rich source of vitamin D and B12 and calcium. Instead of drinking cow's milk, go for soya milk. You can also use it in cooking and make various recipes out of it. You can also prefer to eat paneer, cheese, butter and other products made from soya milk. Purchase only the unsweetened variety.

    Incorporate oats in your breakfast. 6 grams of protein is easily derived by consuming just 120 ml of dry oats. Apart from that, it is a rich source of fiber. You can prefer to eat oatmeal for breakfast. For evening snacks, you can eat veggie burgers prepared from oats.

    Try to eat nuts and other healthy seeds as in between snacks. You can easily derive 6-7 grams of protein by consuming 25 grams of nuts. They are all rich sources of proteins and healthy fats. Do not blanch or roast them as you will be destroying their nutritional content. Try to eat unblanched and raw nuts. Butter prepared from nuts is also available which a great source of protein. You can use it for additional protein intake.

    You can also prepare your protein shakes using soy milk, low-fat milk, and yogurt. Add a tsp of protein powder to it. Add your favorite fruits that can be banana, apple or anything that you like. Nut butter and cocoa powder will give it a unique twist. Use honey to sweeten it.

  • There are many protein rich food options for the vegetarians. Some of them are -

    (1) Lentils - These are good source of protein. They are also good source of folate, manganese and iron.

    (2) Tofu - It is derived from soybeans and is a good protein source. It is used as substitute for Paneer also in dishes.

    (3) Hempseed - It is a good source of protein. It also contains a good amount of magnesium, iron, calcium, zinc and selenium.

    (4) Green Peas - These are a good source of protein. It is also a good source of fibre, vitamins, thiamine, folate, manganese, iron, magnesium, phosphorus, zinc and copper.

    (5) Spirulina - This is a blue green algea and a rich source of protein and other nutrients. It has antioxidant and anti inflammatory properties also.

    (6) Oats - They also provide protein and are a very good source of fibre.

    (7) Nuts - These are also a good source of protein and also provide fibre and other nutrients.

    (8) Protein rich vegetables - Some vegetables are relatively better source of protein than others and these are broccoli, spinach, asparagus, potatoes, sweet potatoes, sweet corn etc.

    (9) Chia seeds - These are good source of protein and are also good in iron, calcium, selenium, magnesium, omega-3 fatty acids and antioxidants.

    Those who are choosy and fussy with foods, for them high protein supplements are also available in the market which can be gulped down with water or milk.

    Knowledge is power.

  • The following are some of the vegetarian foods which will have proteins at higher levels.
    1. Almonds:
    Almonds contain healthy fats and plenty of protein. Around 23 almonds will have 7 grams of proteins. It will be good for a great mid-day snack.
    2, Green Peas:
    Green Peas is very good for proteins 1 cup of green peas will have 8 grams of protein as well as loads of fibre.
    3.Chia Seeds:
    Chia seeds are also containing proteins 2.5grams of protein in just 1 tablespoon,
    4. Nuts:
    Peanuts (14%), Almonds (12%), Pistachios (12%), Sunflower Seeds (11%), Flax Seeds (10%), and Cashews (9%). These are nuts which will have high proteins.
    5. Mushrooms:
    Mushrooms are also good protein matter container. 3.9g protein will be available in cup cooked.
    These are a good protein supplier and daily consuming some quantity of these items will give you good proteins.

    always confident

  • A careful selection of some veggies would meet our Protiens - requirements and on its use on regular basis, we can enjoy perfect health. A few such items are listed below-
    1) Oat - meal - We can use the Oat meals of any brand such as Kellogg, Saffola, Horlicks etc in order to drive the Protiens content. We have to take two spoonfuls of the Oats in the milk and its thorough preparation, we will get a smoothie having enough Protiens- content, an adequate amount of calcium, Phosphorus, Selenium, Magnesium etc.
    2) Chia seeds - Chia - seeds are full of essential vitamins apart from occurance of good amount of Protiens. We can take around 35 GM of the seed and use it with any smoothie we like. It can absorb water so as to form a gelatin and this can be added with any smoothie to make the same tastier. It contains all the essential minerals such as Calcium, Phosphorus etc apart from valuable Vitamins A and Vitamin complex etc. Protiens content too is also high - around 8 GM / 100 GM of chia seeds.
    3) Nuts - Walnuts, Cashews, Almods if taken in moderate amount on daily basis would not only meet our Protiens- content but offers us valuable antioxidants.
    4) Green peas are the excellent source of Protiens in addition to valuable Vitamin of Band C. Around 8 GM of Protiens are found per 100 GM of green pea.
    5) Spirulina is a part of Algeas containing many valuable antioxidants apart from excellent source of protein. This can be taken one table spoon twice a day in order to comensate the Protiens - loss.

  • Protein is necessity for the growth and boost muscles. Protein rich food is also highly preferable. Here are the list of vegeterian protein foods :
    1. Mushrooms: Mushrooms are low in calories, fat-free, Cholesterol-free, Gluten-free and very low in sodium, yet they provide important nutrients including Vitamin D, Niacin, Potassium(8%), Riboflavin, Selenium and much more.
    2. Spring Rolls : Rolls are treat that we all are addicted towards rolls are healthier than nuts. Spring rolls are actually healthy choice and low calorie way to fill up on all the nutrients and benefits of raw vegetables.
    3. Nuts : Eat cashews nuts, theybare a good source of protein and dietary fat. Cashews are actually legumes. Eat walnuts they have alot of Omega 3.
    4. Green Peas(cooked) : Green peas are very good source of vitamin k, manganese, vitamin B1, vitamin c, folate, phosphorus, copper, dietary fiber, protein, zinc, magnesium,iron, potassium.
    5. Low-fat Yogurt : There are 154 calories in 1 cup of Yogurt(Low fat).
    6. Lentils : Lentils are virtually low in fat and low in calorie. One cup of cooked lentils only contains about 230 calories, but still leaves you feeling full and satisfied.

  • When you are suffering from a nutrient deficiency and it's impacting your health, then your primary concern should be to address your dislike of nutrient-rich foods that can help you.

    Paneer is a rich source of protein, is an established fact. If you don't like eating it in a curry form, try to incorporate it into your meals in other ways. A mix of grated paneer and cheese makes lovely parathas. You can up the nutrient quotient by adding finely chopped cabbage or cauliflower or spinach. Season the mix with spices of choice and stuff them into a dough made from a combination of protein-rich flours, like channa, millet, amaranth, soy, oats and buckwheat aka kuttu. Don't buy readymade flours, have them ground if that's possible. You can use tofu instead of paneer.

    Alternatively, crumble paneer and mix it with leftover dal, season with cilantro, chopped green chillies, ajwain etc and use it to knead a whole grain dough and roll into parathas. Have with a potato or lauki raita.

    Make vegetable and paneer paratha. Finely chop and steam veggies, add to boiled and potatoes and crumbled paneer, season and stuff.

    Use paneer to make sweets, rasmalai, rasgolla etc. Make paneer pakoda or add it to a smoothie. Experiment with it, for your health's sake.

    Eggs are a complete source of protein. Since you do eat them in cakes, you can use them to make bhaturas and have them with chola for more protein.

    Corn, beans, legumes, peas, dairy products, nuts and seeds, peanut butter and all nut butters are protein rich. Avocados give you healthy fats too. Dairy products give you protein; so eat cheeses, curd etc.

    Snack on peanuts, roasted soy and nuts. Sprinkle seeds on your salad.

    All fruits and vegetables contain some amount of protein. Asparagus, broccoli, sweet potatoes, spinach and potatoes contain the most. Guavas and bananas are also protein rich.

    The bottom line is to choose a variety of foods, including veggies and fruits, whole grains, legumes, seeds (sesame, flaxseed, melon and pumpkin), nuts. Plant foods have different proteins, but they are incomplete and don't provide all the amino acids that the body needs. So, learn to combine plant foods to make them a complete protein. It is simple, eat peanut butter with whole grain crackers or paratha or brown rice and dal, with veggies on the side. Don't restrict your diet to just a few veggies etc.

  • Milk is prime food for vegetarians. That too good milk without adulteration should be consumed. There are many chances to get a good pure milk from the persons owning cow/buffalo. In addition to that walnut,cashew, toordhal,moongdhal are also taken freely.

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