Meat like fish and poultry has been a well-known source of protein in our diet. However, over the last few years, many have turned to a vegetarian diet due to the environmental impact meat production has had globally. In such cases, how should you get the desired amount of protein in their diet? While there are vegan alternatives to many meat & dairy products, there are plenty of existing plant-based options that are rich in protein. On an average, 50 gms of protein consumed daily is considered to be ideal, which is easily achievable though.
Here is a quick guide to a Vegetarian protein diet
A holistic approach to your nutrition ensures enough protein in the diet, which can be peppered throughout the day, in all meals. The following plant-based foods are rich in protein :
- Vegetables : Broccoli, Spinach, Potatoes, Brussels Sprouts, Asparagus, Corn, Green peas
- Fruits : Guavas, Blackberries, Peaches, Bananas
- Nuts : Walnuts, Peanuts, Almonds, Pistachios, Cashews
- Oats and Oatmeal
- Chia Seeds
- Soy Milk and other soy products
- Gluten free grains like Amaranth and Quinoa
- Nutritional Yeast
- Chickpeas, Black Beans and Kidney beans
- Tofu
Additionally, a healthy mix of salads, sandwiches, curries over the course of the day can greatly help in the body getting the desired protein intake.
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