Top 5 Protein sources for vegetarians

Protein is very important macro-nutrient for your journey towards fitness. Protein is very essential in muscle building and even important in managing your hunger in positive way. Chicken and Eggs are richest source of Protein, but if you are vegetarian this blog is for you to know the top 5 sources of Protein.

1. Tofu and tempeh

These two originate from soybeans and are a very rich source of proteins. Tofu and tempeh are whole-protein foods. They provide your body with all the essential amino acids it needs. From burgers to soups to chilly, you can use these two ingredients to prepare anything. Tofu is prepared by pressing bean curds together in a process similar to cheese making and tempeh is prepared from matured soybeans. Tofu does not have any taste so it absorbs the flavor of the ingredients it is cooked in. Tempeh, on the other hand, is blessed with a nutty flavor. A 100-gram serving of these two contains 10-20 grams of protein.

2. Lentils

One cup of cooked lentils contains 18 grams of protein. Yes, it that is exactly how rich lentils are in terms of protein. Include them in your soups, salads or delicious dals and relish its flavor. And it does not end here, lentils offer 50% of your daily fiber requirement. Lentils are rich in fiber which promotes the growth of good bacteria which is essential to gut health.

3. Nuts

Nuts and nut butter are a great way to fulfill your protein requirement. One ounce of nuts contains approximately seven grams of protein. All you need is a handful of almonds, walnuts, peanuts and cashews ad you're good to go. You could also feed on nut butter. Basically, anything which is rich in monounsaturated fats and lowers the bad cholesterol levels is good for you. You could have them as it is, roast them, or add them on cereal or oatmeal. Thanks to their high protein content, nuts promote weight loss as well.

4. Chia seeds

Chia seeds are another protein-rich source vegetarians could feed on. 35 grams of chia seeds contain 13 grams of fiber and six grams of protein. Besides protein and fiber, chia seeds are rich in iron, magnesium, calcium, selenium and omega 3 fatty acids. They easily absorb water and can be used in smoothies or in baked foods.

5. Amaranth and quinoa

Like most other grains, amaranth and quinoa are grains which do not grow in grass. Both these pseudocereals are a rich source of protein. Just one cup of cooked amaranth and quinoa contains 9 grams of protein. And the best part is that they are both complete proteins. Besides protein, they are rich in phosphorus, magnesium, iron, fiber, and complex carbs.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a nutritionist from YummyCalorie or your own doctor for more information.

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