5 Best Protein Sources Recommended For Vegetarians

vegan-protein-400x400Protein is very essential to build muscle. They contain amino acids which for the building blocks in our body. Many people choose to follow a non vegetarian diet as it is rich in protein. But the flip side of eating animal foods is that along with protein you also ingest animal fat which contributes to high cholesterol levels.

Vegetarians too have an exhaustive choice of foods that can meet their protein needs. So, if you are hanging on to meats just to get your protein, you can make the transition to being a vegetarian as there are a number of plant based foods which offer a good amount of protein.

1. Dairy

Dairy includes milk and milk products are excellent sources of protein. An average adult requires about 40 grams of protein for every 100 pound of body weight. Include low fat yogurt, skimmed milk, and low fat cheese in your diet. Start your day with a bowl of cereals in milk as a healthy breakfast option. Dairy also provides you with calcium which is very essential for the growth of bones and teeth.

2. Beans & Lentils

Beans are the richest source of vegetarian protein. They combine fiber and essential minerals along with protein with very little amount of fat, thus making them an ideal choice for those who want to build their physique without piling fat. kidney beans, red beans, lima beans, soy beans, chickpeas, Mexican black beans and other beans pack in adequate protein that meet your daily needs.

3. Quinoa

The new food on the block is quinoa. A cup of cooked quinoa contains 8.14 grams of protein. Quinoa holds the distinction of being one of the plant based foods that offers complete protein. It contains all the 9 essential amino acids and is gluten free. You can dish out porridge and eat it for your breakfast or add boiled quinoa to your salad for lunch.

4. Nuts

Nuts are a healthy snack option that packs in good amount of protein. Though they contain fat, the fats are in the nature of healthy fats. Peanuts, almonds, macadamia nuts and other nuts are good vegetarian sources of protein. Carry a small pouch of assorted nuts to combat hunger in a healthy manner as well as get an adequate intake of protein in your diet.

5. Tofu

If you want to enjoy the meaty texture of your food but want to avoid meat, choose tofu. Tofu, made out of soy milk is brimming with protein. You can snack on tofu or add it to your dishes. It is definitely a healthier alternative to cottage cheese.

The best part about eating a protein rich vegetarian diet is that you avoid the health issues caused as a result of eating animal foods. It is myth that vegetarians are protein deficient. Instead, they eat quality protein without the risk of acquiring diseases as a consequence of eating meats.

Ensure that you meet the daily recommended protein intake to build your muscle mass.