Weight Loss Diet Tips: Top 10 Sources of Protein for Vegetarians

Updated: August 17, 2015 17:38 IST

On a vegetarian diet and worried about not getting enough protein? We have just the answers you were looking for. Did you know protein is an important component of every cell in your body? Your hair and nails are mostly made from Protein. You need protein for your muscles, bones, and the rest of your body. Exactly how much protein you need will depend on your age. An average man needs around 60 grams of protein and woman needs 55 grams of protein per day.

According to our nutritionist Lovneet Batra, "Protein is the building block for our body, adequate protein with workouts increases lean body mass which leads to higher resting metabolic rate." Explaining further she added, "This means your body will burn more energy even while sitting. Also, the thermogenic effect of proteins is higher as compared to carbs which means they require more energy to digest."

Weight Loss Diet Tips: Top 10 Sources of Protein for Vegetarians

On a vegetarian diet and worried about not getting enough protein? We have just the answers you were looking for. Did you know protein is an important component of every cell in your body? Your hair and nails are mostly made from Protein. You need protein for your muscles, bones, and the rest of your body. Exactly how much protein you need will depend on your age. An average man needs around 60 grams of protein and woman needs 55 grams of protein per day.

According to our nutritionist Lovneet Batra, "Protein is the building block for our body, adequate protein with workouts increases lean body mass which leads to higher resting metabolic rate." Explaining further she added, "This means your body will burn more energy even while sitting. Also, the thermogenic effect of proteins is higher as compared to carbs which means they require more energy to digest."

Tofu: Not only is tofu a good source of protein, it also contains all eight essential amino acids. Tofu is also an excellent source of iron, calcium and other minerals like manganese, selenium and phosphorous. Tofu is an excellent food from a nutritional and health perspective. According to a study conducted by the School of Radiation Medicine and Public Health at Soochow University in Suzhou, Jiangsu Province, China - intake of soy foods in the form of tofu (and soy miso) does a better job of reducing risk of at least one cancer type (stomach cancer) than soy in general.

According to the Vegetarian Resource Group(VRG) 11 grams of tofu contains 4 to 5 ounces (113 grams) of Protein.

Soy Milk: An excellent source of Proteins and carbohydrates and low in fat and cholesterol - Soy Milk should be on every vegetarians must-have list. Are you lactose intolerant? Fret not, go ahead and drink soy milk freely. The beverage contains the same amount of protein as a glass of milk.

Nutritional Facts: A cup of soy milk contains about 8 grams of protein with many significant amounts of vitamins A (promotes healing and cell growth), D (helps with the absorption of calcium), B1, B2 (aid in heart and nervous system health) and calcium.

Nuts like almonds, walnuts, cashew nuts and peanuts: Make smart and wise choices by opting for right foods. Don't make your snack time a guilty pleasure, grab handful of nuts and you will be sorted! Not only are nuts good for your heart health and immunity, these also contain good-for-you nutrients like fibre, minerals, vitamin E and omega-3 fatty acids. Note: Don't go overboard as these are high in calories, so stick to the recommended portions.

A report from Harvard School of Public Health states that eating nuts several times a week may lower your risk of heart disease.

Seeds like pumpkin, sunflower and flax seeds: Did you know an ounce (28 grams or 3 tablespoon) of chia seeds can deliver 4.7 grams of protein, while a 2-tablespoon serving of ground flaxseeds can give you 2.5 grams of Protein. Up your protein content by adding the seeds in your smoothies, fresh juices, oats/breakfast cereals. Experts suggest you should divide your serving of seeds throughout the day instead of trying to consume it all in one sitting.

Include this protein-superstar in your diet. Not only Quinoa is packed with a complete protein set it also contains all nine essential amino acids. Its protein balance is similar to milk and it has more protein compared to rice, millet or wheat. #MyFit100Days expert suggests you should ditch your bowl of rice and instead opt for healthy quinoa. Why? White rice is just as bad as white bread; in addition, it also has very little nutritional value. Rice encourage your body to store excess fat that it doesn't need and makes it harder to lose weight.

According to the USDA (United States Department of Agriculture), one-half cup of cooked quinoa contains about 1.8 grams of dietary fat and 4.1 grams of protein.

Beans: All vegetarians should include beans in their daily diet. The average amount of protein in different varieties of beans - white, pinto, kidney and black is 15 grams. White beans have the most protein, with 17.42 grams in 1 cup.

Beans don't contain all nine essential amino acids, but they have the amino acid called lysine, which is usually missing from other plant proteins. #MyFit100Days expert suggest combine beans with other vegetables or rice to get complete protein.

"Rajma and dal makhni are generally considered to be heavy dishes, and any dish with high calories leads to lethargy. 'The way these dishes are prepared makes a lot of difference. Replace butter and ghee with low fat milk. Add curd too. This way you'll get a low fat dish, which is also tasty," Honey Tandon who is a chief executive dietician, Columbia Asia Hospital, Gurgaon told IANS.

Hummus and Pita: Just can't stop dipping your pita bread in hummus all the time? We get you! The savory dip is just so irresistible.

According to Nutritionist Peggy Kotsopoulos, hummus is so rich in protein, that it can help fight your hunger cravings and balance blood sugar levels. This could help curb excessive snacking.

You can get 7 grams of protein from 1 whole-wheat pita bread and 2 tablespoons of hummus. Here's how you can make your own hummus at home!

Greek Yoghurt: Did you know 6 ounce (170 grams) serving of Greek yoghurt packs in as much protein as 3 ounces of lean meat?

What is the difference between the normal yoghurt and Greek yoghurt? According to Karen Roth, clinical nutritionist and founder of Karen Roth Nutrition in Los Angeles - Greek yoghurt is the yoghurt without the whey (the watery part of milk that remains when milk is curdled) which makes it really thick and creamy. As the whey is not there, there's less sugar, fewer carbohydrates, and a lot more protein compared to regular yoghurt.

Green Peas: Up your Protein quotient by going green! One cup contains about 7.9 grams of protein, it's the same as a cup of milk. The humble Peas are high in fibre, low in fat and contain no cholesterol at all. Bonus, they are a good source of vegetable protein.

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