As a vegan or vegetarian, meeting daily protein needs can be challenging. However, there are numerous plant-based products and foods that can help. Here are ten ways to increase your daily protein intake:
Firstly, legumes such as lentils, chickpeas, and beans are high in protein and fiber. One cup of cooked lentils contains about 18 grams of protein, making them a great addition to salads and soups.
Another option is tofu and tempeh, which offer high amounts of plant-based protein. Tofu contains around 10 grams per 100 grams, while tempeh offers about 21 grams per 100 grams. These can be added to stir-fries, salads, and sandwiches or grilled for a delicious meal.
Quinoa is a complete protein source, containing all nine essential amino acids. A serving of one cup cooked quinoa yields nearly 8 grams of protein, making it an excellent substitute for rice or pasta.
Greek yogurt is another high-protein food option, with a single serving containing up to 10 grams of protein. It can be enjoyed as a snack, in a smoothie, or as a topping for fruits and nuts.
Nuts such as almonds, walnuts, and cashews are rich in protein, offering about 5-10 grams per handful. Seeds like chia, flax, and hemp also provide a good source of protein. These can be used as snacks or added to smoothies or oatmeal.
Edamame is another high-protein food option, containing around 17 grams per cup cooked. It can be steamed, tossed in salads, or eaten as a snack.
Seitan, often referred to as wheat meat, is a high-protein food from gluten, containing about 25 grams of protein per 3.5 ounces. It can be grilled, sautéed, or stir-fried.
Cottage cheese, also known as paneer, is a dairy product rich in protein, with a 100-gram serving supplying up to 18 grams. Paneer can be used in many dishes, such as curries, salads, or even grilled.
Leafy greens like spinach and kale are lower in protein compared to other options but still provide around 5 grams of protein per cup cooked. Adding them to salads, soups, or smoothies can help boost daily intake.
Finally, plant-based protein powders made from pea, rice, or hemp can be an effective way to supplement protein needs. One serving typically contains 20-30 grams of protein, depending on the brand.
By incorporating these ten plant-based foods and options into your diet, you can easily meet your daily protein needs and maintain overall health and well-being.
Source: https://recipes.timesofindia.com/web-stories/10-vegetarian-ways-to-increase-daily-protein-intake/photostory/116769251.cms