Protein is a macro nutrient and is required by our body to carry out almost all chemical reactions and build muscles. A person needs to consume around 1g of protein per kilogram of body weight in a day. Here are some vegetarian foods which can be added to your diet to give you a boost of protein.
Plant-based Foods
Beans and Legumes
About 10 grams per cup
Beans are a very good source of protein; about three quarter of a cup would give around 8-10g of protein. Cooked soyabeans have about 25 grams of protein in a cup and edamame beans have about 22 grams. Around 100g of peas contain 6g of protein. Beans are also good sources of iron, magnesium, potassium, zinc, folate and vitamin B-6. Beans like kidney beans, black beans, chickpeas and mung beans can be easily integrated in and Indian diet by making salads, daals, dips etc. Soy can be integrated by adding tofu (12g/100g), Tempeh- a soy based cake (16g/100g) or Soya Milk (10g/100g) to your diet.
Mixed Nuts
(About 15-30g)
Nuts are very high in protein and provide us with a lot of energy. Pistachio has about 20g of protein per 100 g, cashew has 18g, walnuts have 14g and almonds have around 21g. Peanuts are the richest in protein with about 25-28g of protein in 100g. Peanut butter is also a good source of protein. Nuts can be added to your diets as snacks or can also be used in cooking.
Oats and Quinoa
(5-10 grams)
Oats contain about 5-8g of protein while cooked quinoa contains 5g of protein. They both make a great breakfast which is packed with protein. They can be used to make overnight oats, quinoa porridge, etc.
Fruits and Vegetables
Broccoli has about 3 grams of protein per 100g. Avocado has about 4g per fruit. They can be used to make guacamole or soups.
Seeds
Seeds like pumpkin, sunflower, poppy, etc. are rich in protein. Chia seeds have about 17g of protein per 100g whereas pumpkin seeds have 30g of protein in them. They can be used in salads.
Dairy
Dairy products like milk, cheese and yogurt contain a good amount of protein. Cottage cheese contains 10g, Swiss cheese, Cheddar cheese, Parmesan cheese contain about 25-30g of protein per 100g whereas mozzarella cheese has 18g of protein. They can be added to our diet through sandwiches; pizzas, bake dishes etc., or had simply with crackers. Yogurt contains around 10g of protein per 100g and can be eaten simply or can be added to breakfast or made into buttermilk. Whey protein concentrate has about 80% of protein content.
OZiva Protein and Herbs contain about 22g of protein per 30g serving. They are specially designed for men and women and are blended with ayurvedic herbs.
Add OZIVA Protein & Herbs Shake to Your Diet if your diet is lacking in proteins.
If you want a detailed nutrition consultation, drop us a mail at nutrition@oziva.in or call us on 9769298556 and our experts will help you with your fitness goal
Last modified: February 17, 2018
