Are you a vegetarian trying to increase your muscle mass? Or are you turning into a vegetarian to lose weight? Whatever your concern might be, you might find a solution here. For those looking for vegetarian diets that provide high protein for muscle building there are several great options.
Each half cup of cottage cheese contains 13gm of proteins. It is a great non-expensive healthy food item. In addition to protein for muscles, cottage cheese contains calcium for good bones. You can combine it with vegetables or fruit to make it into a great dish. Other forms of cheese also have good amounts of protein. It is best taken in its low fat version (2).
Each half cup of cottage cheese contains 13gm of proteins. It is a great non-expensive healthy food item. In addition to protein for muscles, cottage cheese contains calcium for good bones. You can combine it with vegetables or fruit to make it into a great dish. Other forms of cheese also have good amounts of protein. It is best taken in its low fat version (2).
2. Soy Milk:
Soy milk is the perfect option for those going for non-dairy milk. The product is rich in protein at about 7gm per serving. Since vegetarians are advised to have 2-3 servings of protein a day, soy milk and other soy products will easily fulfil your daily requirements. Soy milk also provides potassium (3).
3. Almonds:
A handful of almonds is all you need to grab 6gm of protein. They can be added to salads and other dishes for extra flavor. Almonds also provide monounsaturated fats that are good for the heart (4).
4. Greek Yogurt:
Besides being extremely delicious, greek yogurt is packed with protein. It is a creamier version of plain yogurt with less than half its sugar and carbohydrates. A single serving gives you 15gm of protein.
5. Peanut Butter:
Two spoons of peanut butter and you are set for the day with 8gm of protein. The traditional toast can be flavored with this all time favorite or the peanut butter can be added to protein shakes or smoothies. Either way, it’s a tasty vegetarian option to eat plenty of proteins.
6. Tofu and Tempeh:
Tofu is a good alternative to meat (5). One obtains 11gm of protein from 150gm of tofu in addition to magnesium and iron. It can be added to a variety of food preparations. Tempeh, a chewier version of tofu, contains 15gm of protein in half a cup of serving. It is a healthy choice whether one is a vegetarian or not.
7. Lentils and Beans:
Kidney beans, baked beans and dried black beans are particularly good sources of proteins (6). They offer 13-15gm of protein along with fiber. Similarly, a cup a chick peas contains 15gm of protein and is one of the best high protein vegetarian diets. Lentils, rich in iron, also pack equal quantities of protein.
8. Nuts and Seeds:
Pumpkin seeds, pine nuts, peanuts, pistachios, walnuts, chia seeds are all high in protein at up to 7gm per serving. They also provide many health benefits as long as the portions are controlled. Nuts are high in calories but otherwise nutritious.
9. Hemp:
Hemp is the next best product for those allergic to soy based offerings, containing 3gm protein per serving. This plant derivative provides you with many essential amino acids that the body uses to build muscle. Hemp dairy products and hemp seeds contain fatty acids that greatly improve the immune system.
10. Whole Wheat Bread:
Whole wheat bread is different from other refined breads in the way it is processed (7). Whole wheat bread and pasta varieties are high in proteins along with other beneficial effects on the health. They can be made a part of any meal and teamed up with other food items for good taste.
Being a vegetarian and having a high protein diet is an everyday practice when you look at the range of diets available.
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