Protein is one of the three important macronutrients required by our body on daily basis. Protein is required by our body for the growth of the muscles and also the body. Protein is also required for repairing of the muscles after the workout. It is also required for the growth of our hair and to provide nutrients to our skin also. A normal person who doesn’t workout and or has a desk job and spends most of his time while sitting infront of a computer also requires 1 gram of protein per kilogram of body weight. And for the individual who works out on a daily basis requires almost 2 gram of protein per day. As we speak of vegetarians the protein sources are limited as compared to that of non vegeterians.
In this article we will be discussing about 10 best protein sources for vegetarians.
- Whey protein- when a person wants to complete his/her daily requirement of protein it becomes very difficult for him/her to just to complete it with food sources. That’s the main reason why whey protein was made. Whey protein is made from milk. Which makes it completely vegetarian. whey protein is a lean source of protein. whey protein is a supplementary source of protein One scoop [approximately 30 grams] of whey protein contains approximately 20-25 gm of protein. Whey protein is generally preferred to be consumed after the workout as a post-workout meal. As the digestibility of the whey protein is 100%. The whey protein gets easily digested in the body and starts repairing the muscles within the 20 minutes.
- Paneer- another source of protein for vegetarians is paneer. Paneer is also made from milk. paneer is made by curdling the hot boiling milk by adding the lemon juice in it or even vinegar, or the citric acid. After curdling the fresh unsalted cheese comes up then, the water remaining is drained and the soft, fluffy cheese is accumulated and then converted into small blocks of paneer. 100 grams of paneer has 20 grams of paneer. With protein the paneer also has the same amount of fats in it [ i.e. 20 grams of fat] . paneer is also know as cottage cheese in most of the british countries.
- Tofu- Tofu is also known as soya paneer. Tofu is a vegan product which means it does not come from animals. As tofu is a soya product it is made from soyabeans. 100 gram serving of tofu can give you 8 grams of protein. As tofu also includes 15 grams of carbohydrates, it cannot be counted as a lean source of protein. 100 grams of tofu per day is safe to eat. It wont decrease your testosterone level of the body.
- Legumes- Kidney beans also known as Rajma in india, white chick peas [ kabuli chana] and black chick peas also known as kala chana in india comes in the category of legumes. The macros of all these above mentioned legumes is almost same. 100 grams of legumes will give you about 15 grams of protein. Legume are also not considered as the lean source of protein as with protein you also gets 40 grams of carbohydrates.
- Milk- Milk is considered as a solid source of protein. As the whey protein, paneer, yoghurt are made from milk. The biological value of the protein obtained from milk is high. It gets assimilated in the body easily. 500 ml of milk consists of 16-18 gram of protein. 500 ml of milk can be added to your diet.
- Peanut butter/ peanut- peanut comes in the category of nuts. 28 grams of peanuts will give you approximately 7 grams of protein. Fitness freaks also include peanut butter in their diet. Peanut protein are not the lean source of protein infact they are considered as the source of healthy fats. If we talk about the daily intake of protein for vegetarians this 7 grams of protein does it role very well. The 100 grams of peanut butter will give you approximately 26 grams of protein. The serving size of protein is considered as 32 grams which will give you about 8 grams of protein.
- Lentils- lentils are also known as dals in india. There are variety of dals available in india, like toor dal, moong dal, masoor dal, chana dal, moth dal. 100 grams of lentils will give you about 18 grams of protein along with 40 grams of carbohydrates. Dals are considered as incomplete source of protein, as they lack the 9 amino acids in them. But when consumed by mixing them it completes the 9 aminio acids in it and becomes a complete source of protein. Dals also becomes complete source of protein when consumed with roti and rice.
- Soya chunks- soya chunks are another soya based protein. 100 grams of soya chunks consists of almost 50 grams of protein. But it is advised to consume only a single serving of soya chunks which is 50 grams of soya chunks which will give you about 25 grams of protein.
- Soya beans- another richest source of protein for vegetarians comes from soya product. Soya beans are also considered as a richest source of protein among vegetarians. 100 grams of cooked soya bean will give you almost around 16 grams of protein.
- Greek yoghurt- the non fat greek yoghurt is a good source of protein to include in your diet for vegetarians. The 100 grams of greek youghurt can give you about 10 grams of protein which will help you to complete your daily protein intake.