If you are worried about getting enough protein on a vegan or vegetarian diet, you may be surprised. The reality is, most of the Americans get more proteins in their diets, and vegetarians and even vegans can easily get the correct amount.
There are many who believe that protein is only available in animal sources or meat, but unless you are pregnant or a bodybuilder, you will likely to be able to attain enough protein from vegetarian sources without even giving a try.
Lentils, legumes, and beans
All lentils, legumes, and beans are an excellent vegan source of protein, so eat what you like. Kidney beans, black beans, vegetarian chilli, Indian dhal, chickpea hummus, split pea soup are all great choices. The protein content differs slightly in each bean. For instance, one cup of canned kidney beans consists of about 13 grams of protein. Beans are one of the most common protein-rich foods for the vegetarians and are also cheap if you are on a budget.
Tofu and other soy products
Soy is such a flavour chameleon that you will not get bored with it. Despite its reputation as a bland meat choice, actually, tofu is a versatile ingredient that improves the taste of many dishes. Tofu and many other soy products like soy milk are common, but some less popular soy products include soy ice cream, edamame, soy nuts, soy cheese or soy yoghurt. In addition, tempeh and TVP are some of the popular protein-rich soy foods. As an added advantage, several brands of soy milk and tofu are fortified with other essential nutrients that vegans and vegetarians need, like iron, vitamin B12, and calcium.
A half-cup of tofu consists of 10 grams of protein and one cup of soy milk consists of 7 grams of protein. Mix some tofu to anything you cook, including pasta sauces, stir-fries, salads, and soups.
Whole grains
Whole grains are one of the best sources of protein. Quinoa, or Kaniwa, is regarded as the protein powerhouse of whole grains, as it consists of all essential amino acids. A cup of cooked quinoa consists of 18 grams of protein and 9 grams of fibre. Quinoa along with other whole grains like brown rice, whole grain bread, barley are healthy protein-rich foods for vegans and vegetarians. As an added advantage, whole grains are generally inexpensive.
Nut butter, seeds, and nuts
Nuts, including cashews, peanuts, walnuts and almonds, all consists of protein, as do seeds like sunflower seeds and sesame seeds. Most of the people have the notion that as most of the seeds and nuts are high in fat, they may not be the primary source of protein. Seeds, nut butter, and nuts are useful as an occasional or post-workout snack. If you have got bored of peanut butter then, for a change you can try cashew nut butter or soy nut butter. Two tablespoons of peanut butter contain 8 grams of protein.
Protein Powder Supplements
Protein powder supplements are a great option for people looking to bulk up or need a high protein diet. The powders can be used while making smoothies and shakes. If you are purchasing protein powders, make sure you read the labels and find cheap filters in the soy protein powders. It is better to buy high-quality vegan protein powders.