The list of some High Protein Vegetarian diet are as follows-
Greek Yogurt
This is known to have 23 grams of protein per cup.
It tastes as divine as it sounds by its name. It is delicious, added to smoothies, layered with fruit and granola as a parfait, and used as a sour cream substitute on tacos or in dips. It is also known to deliver calcium and gut-healthy probiotics.
Chickpeas and most varieties of beans
For a high protein vegetarian diet kidney, black, pinto and most other varieties of beans contain high amounts of protein per serving. Chickpeas, also known as garbanzo beans, are another legume with high protein content.
Both beans and chickpeas contain about 15 grams of protein per cooked cup (240 ml). They are also excellent sources of complex carbs, fiber, iron, folate, phosphorus, potassium, manganese, and several beneficial plant compounds. Many studies have also shown that a diet rich in beans and other legumes can decrease cholesterol, help control blood sugar levels, lower blood pressure and even reduce belly fat.
Green Peas
The world of proteins have little green peas in them which are often served as a side dish containing 9 grams of protein per cooked cup (240 ml), which is slightly more than a cup of milk. A serving of green peas covers more than 25% of your daily fiber, Vitamin A, C, K, thiamine, folate, and manganese requirements.
They are also a good source of iron, magnesium, phosphorus, zinc, copper and several other B vitamins.
Oats and Oatmeal
When taste and health go hand-in-hand, Oats are the perfect example of having protein in your diet. Half a cup (120 ml) of dry oats provides you with approximately 6 grams of protein and 4 grams of fiber. This portion also contains good amounts of magnesium, zinc, phosphorus and folate.
Generally, Oats are not considered a complete protein. They do contain higher quality protein than other commonly consumed grains like rice and wheat.
Cottage Cheese
These have 14 grams of protein per ½ cup. This has always been a good source of protein and now has even made its comeback as a protein rich food.
This is a little higher in sodium than Greek yogurt, so you have to take care of it while taking care of your salt intake. It works well as a savory dip or try it sweetened up with fruit.
Peanut Butter
This has 7 grams of protein per 2 tablespoons.
Peanut butter and peanuts are full of fiber, protein and fat. This complete and winning combination of nutrition will keep you full.
Soy Milk
Made from soybeans and fortified with vitamins and minerals is a great alternative to cow’s milk. It contains 7 grams of protein per cup (240 ml), but is also an excellent source of calcium, vitamin D and vitamin B12.
Almonds
An almond a day keeps your mind strong and healthy. Just tweak a little this phrase and you have the super-filling trifecta or fat, fiber and protein.
FROM AWARD-WINNING AUTHOR DR GOVIND SHUKLA, NUTRITION EXPERT
Govind Shukla, Specializes in Pharmacology, Toxicology, Nutraceuticals & Herbal Drugs has published More than 100 research papers in National & International Journals. He is also a reviewer of International Journal of Pharmacology & pharmacotherapeutics, Chief editor of IJPNR Journal & Freelance Medical Writer for Different publication Groups including Lambert Academic Publishing Saarbrucken, Germany.
