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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Looking to amp up your protein intake without meat? Vegetarians can still fuel up with protein-rich foods! Let’s explore 7 powerful plant-based options to boost your diet.
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Packed with 18g of protein per cup, lentils are a staple in vegetarian diets. They're versatile and perfect for soups, salads, or curries, giving you a hearty protein punch!
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Chickpeas, or garbanzo beans, contain about 15g of protein per cup. They're great for making hummus, adding to salads, or enjoying roasted as a crunchy snack.
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Quinoa is a complete protein with all 9 essential amino acids, offering 8g of protein per cup. Use it as a base for bowls, salads, or side dishes to power up your meals.
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Made from soybeans, tofu provides around 10g of protein per 100g. It’s a versatile option that absorbs flavors, making it perfect for stir-fries, soups, or grilling.
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With up to 10g of protein per 100g, Greek yogurt is an excellent vegetarian source. It’s perfect for breakfast, smoothies, or even as a creamy salad dressing.
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Tiny but mighty, chia seeds offer 4g of protein per 2 tablespoons. Add them to smoothies, puddings, or sprinkle them over cereal for a protein-packed boost.
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A favorite in Indian cuisine, paneer provides 18g of protein per 100g. It’s delicious in curries, grilled, or even in sandwiches, offering a rich protein source.
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Boosting your protein intake as a vegetarian is easy with these nutritious options! Incorporate them into your daily meals to maintain a balanced and protein-rich diet.
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