Top 10 High Protein Vegetarian Food Vegan Diet

Vegetarians spend their many time on internet searching for high protein vegetarian foods but they don’t find as per their needs. I can completely understand the problem of a vegan bodybuilder or vegan person. Protein is essential for muscle building. Bodybuilders eat high protein foods and consume protein supplements to build muscles. But the problem arises for a vegan or vegetarian bodybuilder who doesn’t like eating the flesh of animals or any of the food items coming from animals. Read this article on ‘Top 10 High Protein Vegetarian Food’ which you should include if you’re aiming to add some high protein veg foods in your diet. (Non- vegetarian can also include any of the food in their diet list)

Top 10 High Protein Vegetarian Food

Soybean & Soy Products

High Protein Vegetarian Food

Protein content: (2-21 grams) per half cup

There are so many ways to eat this superfood. You can make tofu and tempeh, a traditional Indonesian dish. Tofu and tempeh contain 21 grams of protein in just a half cup.

Top 10 High Protein Vegetarian Food Vegan Diet

Besides that, you can dry roast soybean and eat it after your workout. A half cup of soybean contains 18 grams of high-quality protein. In India, bodybuilders eat soaked or steamed soybean. Soybean contains a good amount of protein and magnesium. Magnesium is a mineral found in soybean, is important for muscle development, energy production, and carb metabolism. Thus, it is one of the best high protein vegetarian food which you can include in your diet.

Chia Seeds

Protein content: (2.5 grams) per tablespoon

Chia seeds are not rich in protein, but they are rich in all essential nine amino acids. Amino acids are the building blocks of protein. Thus, it is very much necessary to consume amino acid in your diet.

A chia seed has many other health benefits. It also contains healthy fat and is a great source of fiber. Healthy fat helps in losing weight and keeps your cholesterol level in control. Include chia seeds in your vegan diet. It helps in losing your body fat. Omega 3 fatty acid found in chia seeds helps in decreasing the risk of heart disease.

Top 10 High Protein Vegetarian Food Vegan Diet

How to eat Chia seeds: Add chia seeds to your homemade banana and milk smoothie. If you are struggling to lose weight then eat chia seeds daily in your breakfast.

Spinach

High Protein Vegetarian Food

Protein content: (5 grams) cooked per cooked

A cup of spinach has almost as much protein as a hardboiled egg. Steam a cup of spinach and eat it to get the more amounts of protein and other essential nutrients from it. Steaming your spinach makes it healthier. It retains vitamins, increases the absorption of calcium and ditch out the other veggie bloating effects.

Top 10 High Protein Vegetarian Food Vegan Diet

How to eat spinach: Add spinach leaf to your omelets(for non-vegetarians), stir-fries, plates of pasta, and salads.

Beans

Protein content: (7-10 grams) ½ per cup

Beans are a great source of protein. Beans are rich in healthy fat and also in complex carbohydrate – which digests slowly. If your aim is to build muscle, then add this high-protein vegetarian food in your daily intake.

Top 10 High Protein Vegetarian Food Vegan Diet

Beans contain all those essential nutrients that help to keep your heart, brain, and muscle healthy and flexible.

How to eat beans: Beans are a great food and can be combining with any other vegan food or non-vegan food. Eat beans with your salad. It is very versatile.

Lentils

High Protein Vegetarian Food

Protein content: (18 grams) per cup

If you’re not eating lentils, then you are doing the biggest mistake. Add lentils tour your high protein vegetarian food list. One cup of boiled lentils can give up the protein of three eggs, with less than 1 gram of fat.

Top 10 High Protein Vegetarian Food Vegan Diet

Lentils are high in fiber and many studies show that lentils help in aiding fat loss. Spanish researchers found that the person who eat lentils four days per week, lose more weight and improve their cholesterol level in comparison to those who don’t eat. If you’re a vegetarian who is willing to add more high protein in your diet than lentils is the best option for you.

How to eat lentils: You can make a soup of lentils, which tastes amazing. Indian eats boiled and cooked lentils with boiled rice. It’s a great combo.

Peanut butter

High Protein Vegetarian Food

Protein content: (7 grams) per 2 tablespoon

Peanuts are a great source of high-quality protein. It is also rich in healthy fats. But, remember eating too much peanut butter can make your waist widen. A study shows that eating peanuts can prevent both cardiovascular and coronary artery disease.

Top 10 High Protein Vegetarian Food Vegan Diet

Don’t like eating peanut butter? You can eat roasted peanuts that are available in the market. You can also buy peanuts from a grocery store and make it roast at your home. That would be the best option for you. Try not to add salts to peanuts. Eating more amount of salt can increase blood pressure.

How to eat peanut butter: Spread it on your bread and you can also add to your protein shake.

Vegan protein powder


Protein content: (30- 40 grams) per serving

You are a pure vegetarian-no problem. There are so many vegetarian protein powders available in the market these days. These bodybuilding supplements are made up of plant-based protein products which support muscle growth.

Eating vegetables and consuming vegan protein powder shakes can be the best option for you to build muscle quickly. These days Supplements Company has become so advanced that they have many options as for your needs. You can check out one of the best vegan protein powders below. Believe me, it’s just amazing.

Top 10 High Protein Vegetarian Food Vegan Diet

Some top supplements to look-out:

High Protein Vegetarian Food
Gardenia All-Natural Vegan Protein

High Protein Vegetarian Food
About Time Vegan Protein

How to take Vegan Protein Powder: Mix it with water, milk or any of your favorite smoothies.

Guava

Protein content: 4.2 grams per 1 guava

Guava is one of the best tropical fruit which is high in protein. It contains 4.5 grams of protein per 1 guava, with 9 grams of fiber. If you are conscious about calories, then don’t worry. Guava has only 112 calories per serving.

Top 10 High Protein Vegetarian Food Vegan Diet

A guava is also rich in vitamin C. so, next time doesn’t forget to add guava in your diet.

How to eat guava: Eat guava in your morning breakfast or enjoy it solo.

Almonds

High Protein Vegetarian Food

Protein content: (6 grams) per oz

Almonds are a super nut when it comes to building muscle. Almonds are natural weight loss pills. Studies show that an obese or overweight person who eats a quarter cup of almonds can decrease weight more efficiently than any other nuts. If you are aiming to build lean muscle mass, then add almonds to your high protein vegetarian food list.

Top 10 High Protein Vegetarian Food Vegan Diet

Eggs

Eggs, 6 grams of protein per large egg

Eggs are more than just a breakfast meal. It is rich in protein, vitamins and antioxidants.

Top 10 High Protein Vegetarian Food Vegan Diet

Conclusion: I hope now you have got a good knowledge of some best types of high protein vegetarian food. Although there are many vegan foods containing protein, I’ve chosen the best 9 high protein vegetarian food which you’ll get easily anywhere.

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