Mothers and Kids both need protein-rich food. A common myth is that vegetarian people have fewer options for food items with high protein element. Actually, It’s not so, here we have made a long list of high protein food for vegetarians which will help our readers to make a vegetarian diet plan full of protein.
Do you look for high protein food for vegetarians?
Protein in Dry fruits
Dry fruits rock the number one spot on the list of Protein Foods.
Besides being an excellent source of Vitamin A and potassium, Apricots also contain protein Go for dried Apricots as they would serve more protein in comparison to a fresh Apricot.
When we make a list of dry fruits with protein content, Raisins must come on the number two spot, as they’re packing more protein than the grapes. So, next time when you would be adding them in snacks; you would not just add chewy sweetness but would add nutrition like calcium, iron, and potassium including added protein.
Roughly 5% (DV) protein what we need for the day can be taken from Dates. They are not as good as big protein foods like chicken, but vegetarians must consume dates to add up protein intake.
How one can forget to include Almonds in the list. We know very well that eating almonds regularly is linked to longer lifespan and improved brain health. They also make the contribution to our Protein percentage need.
Protein Percentage in Fruits and Vegetables
Fruits and Vegetable are not consumed for proteins but it doesn’t mean they should be ignored. Consumption of fruits and vegetables can be used as a supplement source of Protein. As a general rule (%DV) daily value for protein is avg. 50 grams per day, females aged between 17-90 need 46 grams of protein and males of same age group need 56 grams of proteins. Though, per cup of sliced fruits like Guavas, Oranges, Bananas, Avocadoes, Melon, Kiwi, Raspberries or Peaches contain between 1-8% of the DV for protein but one cannot live only on raw fruit and raw vegetables from a protein perspective. However, if anyone is starting the day with one rich protein source like sprouted beans or nuts then fruits and vegetables can supplement the remaining intake need of protein.
Protein Rich Fruits
Guava is called the queen of fruits but it is mostly ignored by us. Either we are not aware of nutrients values which it serves or we are just disregarding them. Guava can offer us more protein in comparison to several other fruits. It will take care of our pocket (not expensive) and digestive system (rich in fiber) too. We can choose it for our kids’ intake as it is an overall nutrition supplier.
Besides a good source of protein, it contains lycopene (antioxidant) and Vitamin C too. Its antioxidant helps us to stay healthy. We generally use tomatoes as a good source of antioxidants but a guava is better than tomato. Moms would love to include guava in their own diet as its detoxifying properties would keep their skin glowing.
Moreover, Guava is concerned about our immune system and supplies Vitamin C to prevent us from infections.
image credit-organic facts
We often search for new food items to bring change in diet without compromising with protein requirement; Avocado serves the purpose. Being superior from many of its fruit relatives in the protein richness, Avocado can be chosen as part of a complete and healthy diet.
Avacodes are known primarily for potassium and healthy fat. If you are worried about the word ‘FAT’, just forget it as the fat in avocado will help you to lose fat. Your weight loss plan will not suffer from its intake. You simply add it to your diet and enjoy it.
Bananas must be coming regularly to your home as they are well known for their potassium and fiber contents and definitely these help to balance blood pressure and digestive system.
If you avoid eating bananas and giving it to your kids only; you are wrong. Bananas also contain protein and can be added to the list to complete the daily requirement of protein. However, they alone will not fulfill your protein needs and to be complemented with other high protein vegetable, nuts or whole grains in your major meals.
High Protein Vegetables
Peas are loved by all master chef moms as a handful of peas help them to make a variant. They stay assured if their refrigerator has peas either fresh or frozen. The best part of having Peas in our meal is that along with adding taste they also add protein to our diet. Peas are one of the highest sources of protein. So, if your vegetarian diet chart is lacking some quantity of protein just add it the way you like.
We often included this “super food” to our diet as a rich source of Iron only. Just think for a while why it is kept under the category of ‘Super Food’? Yes, you are thinking in the right direction, Spinach is full of minerals, vitamins, antioxidants and plenty of protein. Its dark green color is not only serving iron to your family but fulfilling a requirement of protein too.
If you want to make a variation in the meal without reducing Protein intake percentage, Kale can be used into a salad or can be added in a vegetable soup to supplement the main source of Protein for the day.
Corn can be eaten around the year as frozen corn would be available in offseasons. One full cup of corn can serve a solid protein punch to your protein count.
Recipe – take the equal amount of below ingredients, mix and make balls. That’s it
1) 1 cup protein powder
2) 1 cup oats
3) 1 cup almond butter or peanut butter
4) 1/2 cup honey
5) Chocolate nibs or slice nuts etc for your taste
Pistachios can be used as an excellent snack, these little nuts provide calorie, carbs with protein. The best part is that it will not disturb your weight loss efforts as they don’t make any difference on it.
Start using Peanut butter as Peanuts have the highest protein.
“The information provided is just for educational purposes and does not constitute medical advice. Readers are advised to follow the advice of their physician or qualified health care provider only.”