Proteins are very important for your body, creating tissues and giving you the energy to develop naturally. Studies have shown that women need 46 grams of protein per day to develop, while men need 56 grams. The primary sources of proteins are eggs, dairy products, meat and fish.
Being a vegetarian does not mean you can’t eat the proteins you need. Almost every vegetable has proteins and here is a list to help you out.
- Chia seeds – these little black seeds are packed with proteins. Two tablespoons of chia seeds contain 9.4 grams of protein. At the same time, they are a good source of omega-3 fatty acids. Besides that, chia seeds are rich in calcium, magnesium, iron and zinc, they offer you energy, take care of your blood sugar and treat anemia.
- Edamame – this veggie comes from soybeans, being harvested before the beans get rock hard. 17 grams of protein can be found in 1 cup of cooked edamame. Packed with fiber, iron, magnesium, calcium and Vitamins C and K, it reduces the risk of diabetes, heart conditions and prevents obesity.
- Greek yogurt – a 6-ounce cup of Greek yogurt contains around 15-20 grams of proteins, which is a lot better than the 9 grams of proteins contained by the regular one. Greek yogurt is the perfect post workout snack, being rich in various minerals and vitamins, but also in calcium and potassium.
- Kidney beans – one cup of kidney beans equals 15 grams of proteins. These veggies are a great source of fiber, folate, magnesium, iron, vitamins K and B6, helping you in your fight against extra weight. It also regulates your digestive system and keeps your blood sugar in check.
- Lentils – this is a great alternative to the animal protein. One cup of boiled lentils contains around 18 grams of proteins. They energize you, maintain your weight, keep your digestive system healthy and decrease the risk of a heart condition.
- Tofu – a soy milk product, tofu is rich in protein, selenium, calcium, iron, zinc and vitamin B1. ½ cup of tofu gives you 10 grams of proteins. This product will lower the risk of getting type-2 diabetes, obesity, cancer and will also lower your bad cholesterol levels.
- Soy milk – people with lactose intolerance and vegetarians will often consume soy milk. This product is rich in proteins and vitamins D, A and B12.
- Quinoa – it’s a non-animal protein, and it has all 9 amino-acids. One cup of quinoa contains 8.14 grams of proteins, but also fiber, iron, magnesium, phosphorus and potassium.
- Peanut butter – although it might seem weird, peanut butter is full of proteins. It is also a really good source of fiber, vitamins E, B6 and B3, magnesium, zinc, iron and monounsaturated fats. You can buy it from the market or you can make it yourself at home.
- Green peas – these peas contain potassium, magnesium, zinc, iron, Vitamins K, A, B and C, besides proteins. They maintain your heart healthy and lower the risk of arthritis and type-2 diabetes.
As you can see, vegetarians can get their daily need of proteins by combining these vegetables in the right way. So, there is no need for animal proteins if you don’t like consuming meat or dairy products.