8 Best Source of Protein For Vegetarians and Vegans - Spikefitness website


Have you been doing intense workouts to build those muscles and get all toned but the process seems a bit harder considering you haven’t been including a sufficient amount of protein in your diet because one, you are not a fan of those preserved protein powders, and secondly, YOU ARE VEGETARIAN! That’s right, for non-vegetarians, protein is an easy source which they can fulfill through fish, chicken, eggs, shrimp, etc. That helps them in strengthening their muscles and helps them to grow faster. When it comes to fulfilling your protein intake through vegetarian food, it often looks tricky. One must aim at 50-60 grams of protein every day. While 11 grams of curd, 8 grams of milk, and 25 grams of cottage cheese looks like a good deal, here are some more of the tasty and healthy sources of proteins not just for vegetarians but for vegans too that you can split in your weekly menu and get the satisfactory protein requirement from your very veggie diet.




Protein every day keeps you healthy to play

Protein is an essential nutrient, it is required to keep muscles, cells and vital tissues healthy and functioning normally. Proteins are made up of amino acids. Amino acids are quite important for the cell growth and development of an individual throughout their lifetime. If you lack a sufficient amount of protein in your diet, you could lose muscle strength and muscle mass and become weak. For patients recovering from any medical illness, a high protein intake helps in fast recovery. Here mentioned are some of the best protein-rich foods that you can add to your diet and fulfill protein requirements.




Lentils, which are popularly known as daal, is a much-seen addition to every meal in India. Each cup of daal consists of around 18 grams of protein making it an excellent vegetarian protein source. Lentils can be eaten with rice, chapattis, and even in the form of soups. Along with protein, lentils also contain a good quantity of fiber which can help in maintaining gut bacteria within the gut. It is also said that regular consumption of daal also reduces the risks of developing heart disease and even cancer. They also contain anti-oxidants and numerous other minerals which can help in protecting the cells. To get your significant dose of protein, make sure to add a cup of lentils to your diet.




Beans such as kidney beans, chickpeas, black beans, sprouts, and others are widely known as the powerhouse of protein are included in legumes. You can get about 15 grams of required protein per serving, it also contains numerous other minerals and elements that will help you stay strong and healthy. It is also found by clinical studies that regular consumption of legumes can help in maintaining cholesterol levels.



Green Peas:

Many aren’t aware but green peas are also a great source of protein. A cup full of these green, bright, and healthy beauties could give you a full-on 9 grams of protein. Green peas contain a high quantity of fiber, numerous minerals and are also rich in vitamins A, K, and C. You can simply make various salads and scrumptious dishes with peas and fulfill your additional protein requirement.



Nuts or dry fruits are one of the best forms of protein. If you are following a strict vegetarian diet, you should strongly consider adding dry fruits to it as a great protein source considering they are considered superfoods. Dryfruits such as almonds, cashew nuts, walnuts, and peanuts are super rich in protein. You can get about 6 grams of protein by adding 20-25 whole almonds every day to your diet. However, having this big amount at once can be a difficult task, so you can go ahead and have a handful of nuts that can give you the boost of protein that your body requires. They also contain vitamin E and a good quantity of dietary fiber.




Chia seeds:

Chia seeds too have gotten pretty popular in India and are being consumed in good amounts in our country as a form of superfood. A serving of 35 grams of chia seeds contains 6 grams of protein and 13 grams of fiber. Chia seeds are also high in calcium, magnesium, iron and also contain omega-3 fatty acids and several other antioxidants that help you stay strong and healthy. You can have chia seeds with your favorite beverages by soaking seeds in water for a short period, giving your body a nutritional boost.




Quinoa is a flowering plant, its seeds are edible and known to be rich in protein, dietary fiber, dietary minerals, and Vitamin B. It is gradually getting popular in India as a healthy food that is low in fat and high in protein. A cup of its seeds contains about 9 grams of protein and is great for those having diabetes. So, go on and add this protein-rich source to your diet.



Soy Milk

Lately, there has been an increasing amount of advertising for soy milk as a great source of protein and it can’t be any truer. You would find many individuals who are lactose intolerant and need an alternative to replace their daily requirements. This is the time when soy milk comes to your rescue as an excellent source of protein, it contains about 7 grams of protein per cup. Soy milk is not just rich in protein but is also a good source of vitamin B12, calcium, Vitamin D.




Oats are known as powerhouse soluble fiber and are also clinically proven to help in reducing risks of heart diseases, lower cholesterol levels, and obviously, high in protein. You can have around 6 grams of your protein intake through 6 grams of protein and cater to your protein requirement.

Bottom Line :

As discussed earlier, protein is an essential part of an individual’s diet, you can get protein from several fruits and vegetables too, even though vegetables are widely considered to be mainly rich in vitamins and minerals with a tinge of carbohydrates and proteins. However, some vegetables like spinach, potatoes, sweet potatoes, broccoli, and asparagus, and fruits such as bananas, guavas, and berries also contain a decent amount of protein. But, fruits and vegetables can’t be compared to the above-mentioned sources and especially nonvegetarian ones. However, a cup full of cooked veggie can still contain about 5 grams of protein.


Q: Are nuts healthy for the heart?

A: Nuts are pretty healthy for the heart too. Though, you should avoid consuming salted nuts as you might end up increasing your salt intake.

Q: Are readymade oats healthy?

A: No, you should try avoiding masala oats or readymade oats as they contain salts in high quantities and won’t exactly be a healthy start to the day that you think of getting from them. You should instead go for regular oats and eat them with milk, sprinkled almonds, some fruit or berries, and a spoonful of honey.

Q: Can soy milk be added to coffee or tea?

A: Yes, you can add soy milk to your morning coffee or tea or you could just drink it directly. You should avoid the sweetened variety of soy milk as it can add weight and would nullify the healthy effects of consuming this rich in protein food.

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