Protein is an essential part of our nutrition and makes up about 17-20% of the body’s weight. Protein is an essential nutrient for growing and maintaining muscles and keeping your skin and hair strong and healthy. It also helps keep you full at the same point of time.
The human body requires protein to help make antibodies that are required to help fight infections, and protein also plays a role in blood sugar regulation, fat metabolism, and energy function.
Adding protein into your diet will treat symptoms of protein deficiency like low blood sugar and weakness and gradually helps you to achieve a flat belly and maintaining muscle weight.
You only get the right amount of protein, and all the necessary amino acids, if you combine different grains with different vegetables and pulses such as beans and rice, or tofu with broccoli.
To help you stay healthy and strong, we’ve compiled a list of top 10 best vegetarian proteins for weight loss below.
1. Cottage Cheese
Cottage cheese contains up to 28-30 grams of protein per cup.
It is rich in protein, vitamins, and minerals like calcium, which are important nutrients for continued good health.
2. Tofu or Soybean
Tofu contains up to 20 grams of protein per 100 gram.
Tofu is also known as soybean curd is a soft, cheese-like food, which is produced by grinding soybeans to form a milk-like substance. It is ideal for people who are vegan, tofu is rich in protein and calcium, and it is also a great substitute for meat any day.
These are a complete source of protein which means they contain all nine amino acids.
3. Greek Yogurt
Greek yogurt contains 23 grams of protein per cup.
Greek yogurt provides protein, calcium, iodine, and potassium while helping you feel full for a few calories.
4. Quinoa and Amaranth
Quinoa and Amaranth contain 8 grams of protein per cup.
Amaranth and quinoa are good sources of protein complex carbs, fiber, iron, manganese, phosphorus, and magnesium. These are a complete source of protein which means they contain all nine amino acids.
They are also known as gluten-free grains.
Lentils contain up to18-23 grams of protein per cooked cup.
Lentils are rich in iron and folate and an excellent source of protein. It’s low in calories and is an incomplete source of protein. These incomplete proteins can be easily combined with rice, couscous or grains at a single meal or over various meals throughout the day to make complete proteins.
Beans contain upto16-20 grams of protein per cooked cup.
Beans like chickpeas, kidney beans, black beans are high in amino acids and act as building blocks of protein.
They are also excellent sources of complex carbs, fiber, iron, folate, phosphorus, potassium, and manganese.
7. Chia Seeds
Chia seeds contain 3 grams of protein per 1 tablespoon.
Chia seeds are a good source of Protein, calcium, Omega 3 and iron. They also contain healthy fats, protein, and cell-protecting antioxidants.
Buckwheat contains 6 grams of protein per cooked cup.
Buckwheat is actually a seed that is high in both protein and fiber and it’s also gluten-free. Buckwheat is nowadays becoming increasingly popular and can be found in pasta, and flours making it an excellent addition to a vegan diet.
9. Green Peas
Green peas contain 9 grams of protein per cooked cup.
Green peas are high in nutrients and antioxidants. They’re Filling and an Excellent Source of protein. They Support healthy blood sugar control. The fiber in Peas May Benefit digestion. Green peas are delicious as a side dish or it can be added to soups or salads. These days green peas powders are also available in the market as its becoming increasingly popular.
10. Nuts and Seeds
Nuts & seeds contain 5-7 grams of protein in 28 grams of serving.
Nuts and seeds are great sources of protein, fiber, iron, calcium, magnesium, selenium, phosphorus, vitamin E etc. These act as healthy fats if taken in moderation. They also loaded with antioxidants.
Apart from the above high protein sources eggs, vegan protein powder and nut butter such as almond, peanut and cashew are also a good source of protein. The key is to add variety to your diet to reap its maximum benefits. Also, remember moderation is the key. All the above options shall help you maintain healthy muscles and lose weight.
So, which one is your favorite protein? Let us know in the comments section below.