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The one thing that adds spring to our otherwise dull routine in a weight-loss diet is protein. It is tasty and has fewer carbohydrates and fats, which we anyways choose to ignore in our routine now. For fitness enthusiasts, especially the vegetarian gym junkies or athletes, it may sound a bit difficult to source proteins. During intense gym training, for example, the requirement is more than what we normally imagine. The bodybuilders need it more often than us to get that perfect sculpted muscles or six pack abs. But, that is another world full of the nutrition supplements and protein powders and leaving this bit aside, we discuss the best protein sources for a meatless person.

Milk

Low-fat milk or skimmed milk is not only for calcium but is a great protein source for the vegetarians. To reduce the calorie count, have milk rich in protein sans the cream or anything to do with the extra layer of fat.

One cup of milk has protein in plenty and only 5-10 grams of fat. If you are a workout person, you need milk in your routine diet, to avail its additional benefits like casein protein (a type of protein found in milk) and amino acids (to help your body produce more protein) for muscle strengthening. Milk can be paired with delicious whey protein powder, one of the most talked about protein powder in the gym world. It is available easily on the shelves in different flavours like the vanilla or chocolaty taste.

Protein content in one cup of milk: 8 grams.

Brown Rice

As unconventional as it may sound to you; brown rice is a good source of protein. Have it with a lot of veggies to extract more protein from your diet. Steam it and decorate it with broccoli or paneer for an extra bit of protein, or just spill the beans or nuts on it.

If you are on a diet, you can choose to have it for lunch 2-3 times in a week. For workouts, brown rice perfectly complements your supplement choice as it maintains your blood sugar level and raises the body amino acid profile. Depending upon your personal schedule, you can regulate your protein diet.

Green Peas

It is one of the popular plant-based protein sources today. Even though it is not exactly an exotic food item, its benefits of the high content value of protein and amino acids and no saturated fats, makes it an easier choice to follow a vegetarian diet. It is rich in vitamins and minerals as well.

In addition to tasting sweet and juicy, peas can be easily prepared in an Indian kitchen and feed your body with vitamins and minerals as well. You can even boil your peas, put it in a nice bowl and add citrus or mild spice to relish the sweat and sour taste, fresh and natural.

Protein content in one cup of green peas: 8.6 grams.

Soya

We associate with soy protein in a good sense of the routine. It provides you with all vegetable protein, is easily available and digestive too. Soya protein is present salad dressings, veggies, slices of bread, cereals, and there is soy flour or the soya chopsticks and soya chunks.

It is an easy pick for vegetarians to have it for breakfast, lunch or in between the meals. Just protein-up with a glass of soy milk in the morning and later, have 2-3 cubes of cottage cheese to buckle up energy for the day.

Protein content in one glass of soy milk: 3.3 grams per every 100 grams.

Peanut Butter

100 grammes of peanut butter is a lot of protein. It is equivalent to 25 grammes of rich pure protein feed. It is a super food for vegetarians.

You have a choice to have it as much as you like as far as the recipes are concerned. Spread a thin smear of peanut butter on a sandwich base and add sprouts for a delicious bite or, prepare a smoothie using peanut butter with skimmed milk and flavoured yoghurt. Just make sure you have a taste for it before you indulge, it can be a bit heavy on the stomach, it has a high calorific value and should be ideally used more for workout preferences.

Protein content in 100 grammes: 25 grams.

Guava

One fruit to be used by vegetarians for protein is Guava. You have avocado, dates, dried apricots and sugar apples too, but won’t them as approachable as a guava.

Guava can be had as it is it. You can pick a green form, which is slightly raw and hard to chew or you can prefer the yellowish guava tinge for a mellow bite. Prepare a guava shake with milk by peeling off its skin and filtering the seeds. It has protein, fibre, and vitamin C.

Protein content in one guava: 2.6 grams

Gram Flour or Besan

You may be using it on your skin to make it supple and glowing as 100 grammes of besan contains 22 grammes of protein. Chickpeas or Besan ka chilla are good sources of besan protein. To add more substance, prepare a besan ka chilla in olive oil and fill it with paneer and mild spices. You will enjoy the healthy taste of protein in routine.

Protein content in 100 grams: 22 grams.

Oats and Oatmeal

It deserves a special mention because it is staple form of protein. One bowl of oat means in rich with 16 grams of protein.

You can have it for the breakfast and for taste, you can add bananas, strawberries and almonds and mix it with water to prepare a smoothie. You can do so much with oatmeal’s but if you are seeking to lose weight, have it only in water.

Protein content in one bowl of clear oatmeal: 16 grams.

Greek Yogurt

It is an organic, healthy and is easy to consume. It is available in unsweetened flavour and if you are doing a lot of exercises, you can choose honey or banana flavours for taste and some sugar benefit.

Greek yoghurt can be had as it is or there is plenty to prepare using it as the base. Add milk to it, one peeled banana or grapes and nuts, you have a tasty smoothie to replace your breakfast or lunch. It can be a good post workout supplement too.

Protein content in 100 grams: 10 grams.

Kidney Beans

Rajma is a rich source of protein and the fact that it is an integral part of the Indian kitchen, only adds to its complete flavour. An alternative to kidney beans is white channa and of course, the lentils.

Both can be had in a simple and neat way, like boiling it and adding mint or coriander along with mild spices and lemons squeezed on top. You can even prepare them in olive oil or minus oil by adding the whole kitchen spices for taste.

Protein content in 100 grams: 24 grams.

Source: 10 Sources Of Protein That Are Perfect For Vegetarians

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Nutrisattva is a protein innovation company focused on developing natural protein nutrition for individuals across age groups, nutritional needs, and lifestyles. Founded on the belief that the strains of urban living requires a natural, informed and convenience-based approach to good health, Nutrisattva develops products built on the knowledge of nutrition science, fitness and Ayurveda.