Vegetarians: 7 High Protein Food For Vegetarians(2023)


Protein, as you all know, is super important for muscle repair and growth in the body. Additionally, it can even give you a dense, shiny mane and healthy nails too. The DRI (dietary reference intake) for this nutrient is 0.8 grams per kilogram of body weight. So, if you weigh, say, 60 kilos, you’d need 48 grams of protein.

Now vegetarians may find it difficult to fulfill this requirement. However, these vegetarian sources of protein can give you some much-needed relief:

1. Chickpeas

Ladies, how can you not cash in on the protein content of this wonder pulse? Boil it and grind it for a great-tasting hummus dip or add veggies to the gram and enjoy a bowl of goodness. Or simply channel your inner Punjabi and enjoy savoury chole.

2. Peanuts

Half a cup of peanuts contains 20.5 grams of protein. So how about having a handful of them for snacks? If you don’t enjoy the taste, you can even go in for peanut butter which has approximately eight grams of protein per tablespoon. Spread it on a slice of bread and enjoy the benefits.

3. Almonds

Half a cup of this dried fruit can give you 16.5 grams of protein. That’s exactly what you need to kick-start your day on an energetic note.

4. Potatoes

Has your jaw dropped like mine did when I discovered that potatoes can give more than just carbs? A serving of baked potatoes will give you approximately eight grams of protein.

5. Lentils

Better known as dal, this oft-underestimated source of protein can actually give you a major boost if eaten regularly for lunch or dinner.

6. Green peas

Peas, usually used as a sidekick in most Indian dishes, are a great source of protein. So stop underestimating them, will you?

7. Oats

Easy to make, delicious in taste, and readily available–oats is a wonder food that can be a vegetarian’s saving grace. Just half a cup of dry oats can give you six grams of protein.

Bottom line

Ladies, you obviously can’t rely on a single source from the above-mentioned food to meet your requirements. However, incorporating these foods in your daily can help you meet your daily goal.

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