As a vegetarian, it’s important to make sure you get enough protein in your diet.
But what are the best ways to get your protein? Fortunately, there are plenty of options to be found while eating out or shopping for a home-cooked meal.
Here are our top 10 high-protein vegetarian food choices:
An edible bacteria that comes as a tablet or in powder form for cooking, baking or adding to smoothies, low fat Spirulina is packed with protein and amino acids. Other nutrients like beta carotene and minerals, such as iron, support good health.
All beans are good low-fat options for making high-protein vegetarian meals. While there are many different types of beans, they are all highly nutritious.
Some have a higher value than others and protein levels change with cooking methods. They are also a cheap replacement for meat!
3. Hemp seeds
This versatile seed comes from the same plant species as cannabis (marijuana) but contains only trace amounts of THC, the compound that causes the drug-like effects. It has an anti-inflammatory effect, is rich in two essential fatty acids – omega- and omega-3 – and is easily digested.
4. Chia Seeds
Chia seeds are loaded with antioxidants which fight the production of free radicals. They’re a rich vegetable source of essential omega-3 fatty acids which is great for vegetarians and vegans.
The fiber and gelling action of the seed keeps you feeling full longer.
They are also high in quality protein and great for people looking for non meat foods.
This popular meat substitute is also known as wheat gluten. Seitan is made up of an incredible 75% protein, which means 100g of it provides more than your daily requirement of protein. It's also low in fat, sodium and carbohydrates, high in iron, and a good source of calcium.
6. Peanut butter
Delicious and protein rich, peanut butter can also be added to smoothies or used as a dip for apples and celery. Peanut butter is also high in potassium, is a good source of fibre and contains magnesium and potassium. Its vitamin B6 content can help benefit the liver.
Lentils are high in protein and rich in fibre. They are a great addition to a large range of main meals, soups and side dishes. They are also low in fat and sodium, and are cholesterol free.
8. Sunflower seeds
A quarter of a cup of this popular snack contains more than 90% of the recommended daily allowance of Vitamin E, hailed as an antioxidant. They are a very good source of proteins packed with fine quality amino acids essential for growth.
Chlorella is an algae that’s packed with protein and essential amino acids, as well as vitamins and minerals. Its benefits include boosting energy, aiding digestion and fighting depression.
Tempeh is a soy-based meat replacement that can help you to cut down on your cholesterol and sodium. The fermentation process provides cardiovascular benefits and it’s also been noted as having anti-cancer properties.