Majority of the world’s population is turning towards increased consumption of vegetarian food and avoiding meat preparations. But, that does not mean they have to deprive themselves of the most important nutrient required for normal growth and development of our body, that is, protein! Read on to know, how to include surplus quantities of protein in a meat free diet.
Protein is and has always been the most vital nutrients ever! This nutrient is more satisfying and filling on a gram for gram basis when compared to carbohydrates or fats, which means you will feel fuller for a longer duration on eating a protein rich meal. Apart from that, protein is vital in maintaining the usual metabolism at a regular pace and is essential for building and repairing of muscular mass. Also, the more muscle mass you have the higher is your metabolic rate and more fat you will burn naturally!
It is recommended that one must include about 0.8 grams of protein per kilogram of the body weight to maintain the regular metabolic function at the usual pace. If you are physically active, athletically inclined, pregnant, lactating, ailing, or unwell, then your protein requirements may change as per the health conditions.
With the increased health awareness, many people are turning vegetarian or vegan, which means they have to find alternate food sources other than meats to meet their daily protein requirements. Though animal based protein is better utilized by our body and contains all the essential amino acids that we need, one may also get sufficient quantity of protein from the plant based food sources.
Below is the list of food ingredients that you may add to your daily dietary regime to include protein from plant based food sources.
- 1 cup cheese such as Swiss, Colby jack, mozzarella provides 36g of protein
- 1 cup low fat cottage cheese provides 28g of protein 1 cup tofu provides 44g of protein
- 1 cup tempeh provides 34g of protein
- 1 cup tofu yogurt provides 9g of protein
- 1 cup nonfat Greek yogurt provides 22g of protein
- 1 cup skim milk provides 8g of protein
- 1 cup soy milk provides 7g of protein
- 1 tablespoon miso provides 2g of protein 1 cup oats provide 26g of protein
- 1 cup cooked quinoa provides 8g of protein
- 1 cup kidney beans provide 21g of protein
- 1 cup white beans and pinto beans provide 19g of protein
- 1 cup lima beans provide 15g of protein 1 cup lentils provide 18g of protein
- 1 cup edamame provides 17g of protein
- 1 cup peanuts provide 41g of protein
- 1 cup pumpkin seeds provide 39g of protein
- 1 tablespoon of peanut butter provides 4.5g of protein
- 1 vegetable burger provides 11g of protein