Proteins are the building blocks of the body. To sustain itself and heal the wounds, the body needs a steady intake of proteins. With meat being the most commonly talked about protein source- vegans and vegetarians are often left to wonder if they can get enough protein intake from their meals. We have put together a list of vegetarian and vegan protein sources that will help you plan a balanced diet.
If you want to supplement some premium quality, clean, 100% vegetarian whey protein powders- you can get them all at Naturaltein.
Vegan vs. Vegetarian protein sources
Let us understand the difference between a vegan and a vegetarian diet.
A vegan diet is entirely plant-based. On the other hand, a vegetarian diet includes animal-based foods, not meat- mainly milk products. A vegetarian diet also includes plant protein sources.
Today, many vegetarian or vegan meat brands are gaining popularity. These foods taste like meat but are made from sources of vegetarian (and sometimes vegan).
If you follow a vegetarian diet, you can opt for a high-quality whey protein supplement to help you stay fit and healthy. And Naturaltein is precisely where you can get that. We make 100% natural and clean whey protein powders free from artificial sweeteners.
Talk to your doctor to make the right choice for you.
High protein vegetarian foods- vegetarian and vegan protein sources you should know about
Let us look at some popular – and nutritious- vegetarian protein foods.
Dairy products like milk or paneer, Greek yogurt and cottage cheese, are some of the most commonly consumed proteins by vegetarians for a good reason. These contain essential amino acids that our body needs. They also provide high levels of calcium and Vitamin B12, to name a few.
Since plant proteins can be taken by vegetarians too- here, we have outlined a few animal-based protein sources.
1. Cottage cheese – One of the best vegetarian sources
Cottage cheese is a rich source calcium and protein. It contains nutrients like riboflavin, vitamin B12, and phosphorus, essential to maintaining healthy body functions. One cup of cottage cheese provides 17 grams of protein to the body. Protein in one cup serving: 31 grams
2. Milk – Vegetarian protein foods
Milk is a very popular source of protein. It can be used in tea, coffee, or consumed on its own in the form of curd/yogurt. Drinking milk is one of the most effective ways to include more protein in your diet. Skimmed milk contains around 9 grams of proteins per serving, while full cream milk contains 11 grams. Protein in one cup serving: 9 gm
3. Greek Yoghurt – Protein rich food for vegetarians
Greek Yoghurt is a delicious way to get protein. It is high in fat and low on carbs making it a great breakfast option as well as a post-workout snack. The live active cultures have been linked to weight loss, improvement of digestive health and boosting the immune system. One cup serving provides around 20 grams of protein to the body. Protein in one cup serving: 28 gm
4. Cheese – One of the best Vegetarian protein foods
Cheese is an excellent source of taste and protein—various cheeses, like mozzarella, cheddar, blue cheese, etc. You can obtain a good amount of protein by consuming these cheeses. One serving of cheese provides around 7 grams of proteins to the body. Protein in one cup serving: 7 gm
5. Whey protein – For a high protein vegetarian diet
Whey protein is a dairy product. It provides all the essential amino acids required by our body for sustaining itself. Whey protein can be consumed as a supplement or added to various dishes like curd, kheer, etc. Protein in one cup serving: 25 gm
If you are looking for 100% natural whey protein– trust Naturaltein.
High protein vegan foods- are you aware of these vegetarian and vegan protein sources
Now, let us look at some nutritious vegan protein sources.
1. Tofu- For a high protein vegan source
Tofu is made from soybeans. It is a good meat substitute and tastes excellent. It has high protein content, and it also contains all eight essential amino acids – that the human body cannot produce on its own. OOne cup of tofu can give upto 20 grams of protein to the body. Protein in one cup serving: 26 grams
2. Kidney beans- best vegan protein sources
Kidney beans are high in fiber content and provide essential proteins to the body. They are also known to control blood sugar levels in diabetic patients. 1 cup of kidney beans provides 16 grams of protein to the body. Protein in one cup serving: 13 grams
3. Soymilk – Best vegan protein
Soymilk is a rich source of protein and is widely used in making soups and baked products. It’s a good substitute for milk and has no cholesterol and saturated fat. One cup of soy milk provides 8 grams of protein to the body. Protein in one cup serving: 7 grams
4. Lentils – Best plant-based protein sources
Lentils are packed with proteins and contain folic acid, iron, vitamin B1, and potassium. They are an excellent source of dietary fiber and help maintain healthy blood pressure. One cup of lentils provides 18 grams of protein to the body. Protein in one cup serving: 16 grams
5. Chia seeds – For plant-based protein foods
Chia seeds are great as they contain omega-three fatty acids, which is essential for heart health. They have high protein content and are perfect to be added to your breakfast. 1 oz of chia seeds provides 4 grams of protein to the body. Protein in one cup serving: 17-25 grams
6. Quinoa – Best high protein grains
Quinoa is gluten-free and has high protein content than other whole grains. It’s a rich source of amino acids, which help build new protein chains in the body. One cup of quinoa provides 8 grams of protein to the body. Protein in one cup serving: 8 grams
7. Hemp seed- Best plant protein
Hemp seed is technically not a grain but an herb. It is rich in proteins and has more omega three fatty acids than chia seeds. 1 oz of hemp seeds provides 10 grams of protein to the body. Protein in one cup serving: 13 grams
8. Black beans – best lean beans
Black beans have high fiber and protein content. They help control blood sugar and suppress appetite. You can have black beans in various forms like salads, dips, etc. 1 cup of black beans provides 15 grams of protein to the body. Protein in one cup serving: 12 grams
9. Spirulina – Protein-rich plants
Spirulina is blue-green algae that are a rich source of proteins. It’s excellent for weight management muscle building and also contains vitamin B12, which cannot be obtained from plant sources. 1 tbsp of spirulina provides 3 grams of protein to the body. Protein in one cup serving: 7 grams
10. Chickpeas – Plant protein foods
Chickpeas, also known as garbanzo beans, are a high source of protein and fiber. They promote weight loss by balancing blood sugar levels and preventing insulin spikes after the meal. Chickpea curry is a delicious option for vegetarians in Indian cuisine, or you can make hummus with chickpeas to satiate your protein cravings. One cup serving provides about 14 grams of protein. Protein in one cup serving: 25 gm
- Almonds – one of the best vegetarian and vegan protein sources
You can enjoy almonds as snacks or use them as a topping on a salad, yogurt, or cereals to get some high-quality protein. They are rich in fiber, calcium, and iron. One cup serving provides around 30 grams of protein to the body. Protein in one cup serving: 26 gm
12. Millet
Millets are rich in fiber and protein. They are an excellent substitute for rice, and thus people with diabetes should include it in their diet. You can use millets to make food items like roti, kheer, upma, etc. Protein in one cup serving: 5 gm
13. Peas
Peas are an excellent source of fiber and proteins. They are highly beneficial in the treatment of diabetes, obesity, etc. One cup of peas provides around 8 grams of protein to the body. Protein in one cup serving: 8 gm
14. Various seeds
Seeds like hemp or sunflower contain a high amount of proteins. You can have seeds as snacks- which will keep you full for longer while tempering you urge to snack. Or, you can spread a handful on salads or in your pancake batter
15. Oats
The popular breakfast item is rich in protein. Also containing zinc, phosphorus, magnesium and folate- oats can be had in a variety of ways. You can add oats to a variety of recipes.
Conclusion
A protein-rich vegetarian diet can give you enough nutrients to keep your body healthy and strong. That is the same for plant based protein foods too. Whether vegan or a vegetarian- you can crush your fitness goals and keep yourself in top shape without meat proteins.
If you are looking for a 100% vegetarian protein supplement- Naturaltein’s whey protein powders can give you what you need. Our products bear the Creapure mark and are made in and imported straight from Germany. With high protein content and proven benefits- they can power you to stay happily fit.
FAQs
Meat proteins are not the sole option for protein intake. You can get enough protein from vegetarian and vegan sources. You can opt for foods like nuts and seeds, lentils, cheese, Greek yogurt, chickpeas, beans, and soybeans to fulfill your daily quota of proteins.
If you want to supplement your vegetarian protein diet with whey protein, choose Naturaltein. We specialize in clean protein, and our products have proven benefits.
Simple- include a serving of pure vegetarian proteins in your every meal. This includes curd, yoghurt, ghee, paneer or cottage cheese, tofu, soybeans, pulses, and peas. The good thing about a diet rich in protein is that it helps you keep your weight in check, too- as it is rich in fiber and low on fat.
An excellent vegetarian whey protein supplement like Naturaltein will help you ensure that you are getting enough protein as a vegetarian. Talk to your doctor to know the right dosage for you.
The primary source of protein for vegetarians can be plant based proteins or dairy products. However, if someone is gluten-intolerant or lactose-intolerant, they need to look at other options. Whatever diet you follow, you can always supplement it with high-quality, clean whey protein supplements like Naturaltein whey protein powder.
Natural protein supplements for vegetarians- vegetarian and vegan protein sources
Vegetarians are often worried that the protein supplements they are taking may have some meat-based elements. However, with Naturaltein- you can be sure that that will not be the case. Our whey protein supplements are 100% vegetarian and made from all-natural ingredients. We use only the milk of grass-fed cows- and all our products are made in Germany and imported straight from there.
Many high protein vegetarian foods can ensure that you are staying healthy. You can get enough protein from nuts, beans, dairy products, soybeans, and chickpeas. However, you can opt for some good whey protein supplements to rule out a chance of deficiency. For that, you can get Naturaltein whey protein powders. Our products are of high quality and are proven to help improve performance.
Some great vegetarian protein sources are paneer or cottage cheese, peas, ghee, Greek yoghurt, chickpeas, soy milk, beans, quinoa, chia seeds, lentils, and millets.
The good thing about these foods is that many are also rich in iron, calcium, vitamins, iron, fiber, and many essential nutrients. However, if you want to ensure that you are getting enough protein- you can always go for high-quality whey supplements. Naturaltein offers a plethora of 100% vegetarian whey protein powders that improve performance and overall health.
The best high protein plant-based foods are –
Soybeans
Chickpeas
Black beans
Kidney beans
Lentils
Peas
If you are following a vegetarian diet- rotate these foods to ensure that you are getting all the essential nutrients.
If you are looking for great protein supplements, try Naturaltein’s 100% vegetarian whey protein powders. Our products are made in Germany and imported from there. So, you can be sure that you are getting only authentic products.
Some of the best sources of protein in veg diet are dairy products. Curd, Greek yoghurt, milk, cheese, paneer, or cottage cheeses make excellent protein sources. Another great source of protein is whey- the residue from cheesemaking. Whey protein is rich in protein and low in fat and carbs. This is the reason athletes and bodybuilders favor it.
If you want the goodness of whey protein, go for Naturaltein’s range of whey protein powders. They are 100% vegetarian, made from the milk of grass-fed cows, GMO-free, and made in Germany.
If you are a vegetarian, you must ensure that your diet comprises a healthy amount of plant proteins and dairy products. This includes soybeans, cheese, milk, tofu, chickpeas, peas, lentils, beans, and quinoa. However, eating plant proteins alone may not help.
If you want to build your muscles and stay in top shape- supplement with Naturaltein whey protein powders. Our products are made in Germany, contain a high amount of protein, 100% natural, and are made from all-natural ingredients.
There are many plant protein sources. Some examples are- soybean, lentils, millets, beans, nuts and seeds, quinoa, and chickpeas. Most plant proteins also contain high fiber and essential vitamins and minerals. However, if you want to supplement your diet with some clean vegetarian protein, there is always Naturaltein. Our whey protein powders are proven to improve performance.
Some great protein foods for vegetarians are- dairy products like milk, cheese, cottage cheese, ghee, chickpeas, tofu, soybean, peas, lentils, pulses, and beans. Another great source of protein is whey protein. So, if you can supplement your diet with some high-quality whey protein powders- there’s nothing like it. Trust Naturaltein’s organic whey protein powders to stay happily fit.
Thanks for sharing informative article, I really like this post.
Thanks for sharing informative article, I really like this post.
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Perfect timing for the info
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