Top 10 Protein Sources for Vegetarians

In addition, the benefits of not eating meat for protein are numerous. For instance, it can help avoid the high saturated fat and cholesterol content in animal-based protein sources. It’s also good for the environment and helps you save money.

Several foods are high in protein content that vegetarians can easily include in their diets. While it may be difficult to get a full dose of protein per day from one source, including a few non-animal based high-protein foods in your diet can help you reach your protein goals.

Here are the top 10 protein sources for vegetarians.

1. Greek Yogurt

Greek yogurt, which has the whey strained out, is a significant source of protein. A typical 6–ounce cup of Greek yogurt contains 15 to 20 grams of protein, which is much higher than regular yogurt containing about 9 grams of protein. This probiotic food also contains calcium, potassium and numerous vitamins and minerals.
 
Greek yogurt is a wholesome, nutritious post-workout snack. You can top it with fresh fruits, nuts or honey. Due to its thick, creamy texture, you can substitute Greek yogurt for other fats when making baked goods. It can also be part of savory dishes, smoothies and vegetable dips.

Eating this protein-rich food regularly helps maintain a healthy digestive system, boost the immune system, aid weight loss, prevent high blood pressure, lower bad cholesterol and fight yeast infections.

2. Lentils

Lentils make a healthy alternative to animal sources for protein. However, they are not a complete protein food because they do not contain all nine essential amino acids.

One cup of boiled lentils contains 18 grams of protein. They also contain fiber, iron, potassium, phosphorous, zinc, folate and niacin.

Lentils belong to the legume family and come in different shapes, sizes and colors. They are available in the market in whole or split form.

There are many health benefits of eating lentils. They provide energy, reduce the risk of heart disease, help maintain body weight and keep the digestive system healthy.

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