Read on to know about various vegetarian food sources to meet your daily protein requirements.

Proteins or amino acids are the vital components of our body and there are various health benefits associated with sufficient protein intake. Even though animal food products are a great source of proteins, there are various vegetarian or plant-based food sources that can also help to meet the daily protein requirements for a healthy body. Here are the various plant-based high protein food sources that are also rich in antioxidants and phytochemicals.


 Soy and its food products such as tofu, soy milk, and edamame are low in fat and rich in amino acids. You can use scrambled tofu as a vegetarian replacement for scrambled egg, or eat sliced tofu by sautéing or roasting it in a non-stick pan with little oil and seasonings. Each cup of soy milk provides 7g of protein and some commercially available soy milk varieties are also fortified with vitamin D and calcium.


This unappreciated food product is really rich in most of the essential nutrients and contains a good quantity of fiber and healthy fats. You can use legumes and lentils in various stews, soups, as sprouts, in chillis, salads, and as a meat replacement for the burger patty.


Almonds, cashews, and walnuts are not only rich in proteins but are also a great source of omega-3 fatty acids. Use these nuts as a healthy snack to munch on or add them to homemade granola, muffins, and smoothies. You can also enjoy them as nut butter or in various Chinese preparations.



This plant-based food product has almost the same range of amino acids as meats and it can be eaten raw or cooked in soups, salads, or overnight food preparations. Use the fiber and iron-rich quinoa to prepare healthy vegetarian burger patties.

Peanut butter


Peanut butter is a great plant-based food source that can be used in smoothies, salad dressings, and snack preparations. Each 2 tablespoon serving of peanut butter contains 8g of proteins and plenty of heart-healthy unsaturated fatty acids.


Chickpeas or garbanzo beans are a great plant-based protein source as its each cup serving provides 15g of proteins and plenty of fiber. Add chickpeas to salads or blend them to prepare hummus, which can also be used as a healthy sandwich spread.

Chia seeds

Chia seeds are rich in omega-3 fatty acids and proteins. Use them as sprouts, add them to the smoothies, and use them in overnight breakfast/dessert preparations to nourish your body. Every 2 tablespoons serving of chia seeds provides 6g proteins and plenty of soluble fiber.