Today we bring the 7 protein-rich foods for vegetarian that will help them in quick weight loss. Our post includes foods from soy products to lentils, nuts, seeds, and legumes that vegetarians can store on for quick weight loss.
Recently we all celebrated World Vegetarian Day on October 1, the goal behind celebration of this day is to empower vegetarian food because that is as healthy and helps to remove fat rapidly from your body.
The North Amercian Vegetarian Society in 1977 began marking the World Vegetarian Day carrying objective to promote the compassion, joy, and life-enhancing possibilities of vegetarianism.
It also holds to deliver more awareness regarding the vegetarian lifestyle exploring that how the vegetables can be beneficial for your body and overall health. Our roundup “protein-rich foods” especially belongs to those who want to set a weight loss diet plan.
However, the addition of these protein-rich foods in your daily diet plan can demonstrate considerable health benefits;
We usually believe non-vegetarian foods better but a large number of people don’t have idea about protein-rich foods vegetarian can also achieve protein according to their requirements.
It has also been seen that dietitians and nutritionists think meat-based protein and protein through eggs is good quality protein, but they should also consider vegetarian food that can give you quality protein.
They can also suggest their clients intake of protein through vegetables. Now it’s time to learn about some the best sources of vegetarian protein:
Soy and Soy Products
Here is one food for vegetarian they can add in their protein intake, is soy and soy products. We will recommend them soy foods as soybeans, soya chunks, and Tofu, that can help you to get sufficient amount of protein in daily diet. Half cup of tofu is studied to own 10 gm of protein, while 100 gms of soy beans includes 36 gm protein.
Lentils
Use of lentils and legumes cannot be ignored as these have fibre, carbs and also protein. If you are searching for foods to take iron and magnesium, so you should take green and red lentils. Nonetheless, half cup of lentils possesses nearly 8.84 gm of protein, 115 calories, Potassium 365.3 mg, Dietary fiber 8 g, Vitamin B-6 10% and others. Lentils can be part of your daily diet as mixtures like curry based dal for lunch, sprouts for breakfast.
Chickpeas
One cup of cooked chickpeas contains 269 calories, 45g of carbohydrate, 15g of protein, 13g of dietary fiber. Chickpeas are considered as the highly versatile foods that you can add in salads, or can be eaten in the form of curries. If you do like hummus is made from during the night soaked chickpeas, can give you high amount of protein as compared to butter.
Nuts and Seeds
Nuts and seeds are also rich in vitamins and proteins as well as boost immunity and stop lifestyle diseases like diabetes and cholesterol. Nuts and seeds are also discovered superb sources of plant-based or vegetarian protein. Therefore doctors and nutritionists recommend a handful of nuts like pistachios, cashews, almonds, and walnuts must be part of daily diet. When it comes to seeds, chia seeds and hemp seeds are rich in protein. However, sprinkle seeds upon your salad or in snacks wouldn’t be bad choice.
Peanuts
Peanut contains calories: 567, protein: 25.8 grams, carbs: 16.1 grams, sugar: 4.7 grams, fiber: 8.5 grams and fat: 49.2 gram. It believes protein rich legumes that can be mixed in your regular diet. Nonetheless, a cup of peanuts can provide you about 41gm of protein. In order to take a handful of peanuts post lunch can lessen your cravings as well as becomes source of sufficient protein.
Leafy Green Vegetables
100 grams Leafy green vegetables contains Vitamin B-6: 10%, Magnesium: 19%, Vitamin C: 46%, Calcium: 9% , Iron:15%, Protein 2.9 g, Vitamin A: 187% and 23 calories. These are not only providing us magnesium, potassium, calcium and protein. You can have kale, spinach, and broccoli to get enough quantity of protein even though these must be a part of your diet.
Dal and Rice
Asians better know Dal rice because it is the dish that is eaten there keenly, but let us explains you that these two foods combination owns certainly a protein-rich meal with a complete amino acid outline. Some studies have been done on dal rice nutrition in which it appears that these items are so beneficial for our health as well as come out as a rich source of protein. The food can be taken at your dinner as well, with no worrying of weight gain.
We have learnt from researches protein plays massive role in weight loss procedure and if you bank protein-rich foods in every food of the day, so you will be getting hundreds of benefits regarding your health.
But always take any vitamin, and nutrition according to your body’s requirement because intake too much protein can cause side effects as constipation, damage to kidneys, and dehydration. SO we should always think about limits of all things as excess of everything is bad.