How vegetarian can get extra protein

So, if you want to eat more protein but are a vegetarian, don't worry. You can still obtain nutrients through food.
Protein for Vegetarians

Protein intake: Remember that it depends on your age, activity level, and whether or not you are recovering from a chronic condition. Contact a nutritionist from a trusted site like HealthifyMe to find out your daily protein needs.

So, if you want to eat more protein but are a vegetarian, don’t worry. You can still obtain nutrients through food. A diet rich in whole plant foods can also reduce the risk of many chronic disorders.


What is protein?

Protein is, in its most basic definition, a collection of amino acids. This group of amino acids has unique functions in human bodies, ranging from metabolism to muscular building. Nine of them are absolutely necessary to our basic processes, and our bodies are unable to produce any of these substances.

When we talk about dietary protein and making sure we get enough of it, we are primarily concerned with four essential amino acids.

Most protein-rich vegetarian foods

Have nuts and seeds

Including 1-2 varieties of nuts and 1 tablespoon of any roasted seed in your daily diet is an excellent method to increase your protein consumption.

Eat soya

Soybeans are a complete protein source, so aim to incorporate them into your diet. Tofu, nutria, and edamame are staples in my diet.



Cooked cups of peas, broccoli, and spinach contain 7 grams of protein per serving. Pork, cauliflower, okra, mushrooms, and French beans all contain 5 grams of protein per cup of cooked vegetables. Beetroot contains 4 grams of protein per cooked cup, making it a high-protein food. Having high protein veggies contributes to your overall protein consumption because they are high in protein.


Green Peas

Green peas are a surprising protein source. A cup of these protein-rich greens contains roughly 9 g. They are also high in vitamins A, K, and C, minerals, and fiber. Including green peas in your daily vegetarian diet might assist provide your body with extra protein.

Protein Powder

They are also wonderful for a rapid protein boost. Plus, many plant-based protein sources are rich in vitamins, minerals, and amino acids. Pea protein, in particular, is high in all nine essential amino acids for muscle growth. Additives in plant protein powders can induce malabsorption, and removing them makes them more digestible and gut-friendly.


These tiny legumes provide nearly the same amount of fiber as beans, but require no soaking and cook in 20 to 30 minutes. “They’re a terrific source of folate—even more so than beans,” Warren adds. She advocates eating lentils with vitamin C-rich foods like tomatoes and oranges to help your body absorb the iron.


Having an egg for breakfast can help you avoid cravings later in the day. “It’s a terrific source of choline,” Warren explains. Egg yolks are also high in antioxidants lutein and zeaxanthin. The USDA recommends taking less than 300 mg of cholesterol each day. A big egg weighs 186 milligrams.



Switch to this thicker, strained yogurt for up to twice the protein. Warren recommends 2% or whole yogurt instead of nonfat, which will make you feel fuller and more content. Organic milk contains more heart-protective omega-3 fatty acids than ordinary milk, according to current studies. Look for plain Greek yogurt and sweeten it with fruit or agave or honey.


Vegan diets are not protein deficient. These are some of the greatest vegetarian protein sources. Vegetarian protein-rich diets must be planned. All it takes is a little work and time!

Please eat a high-protein diet during the monsoons and winters. Add sprouts and peas to all your meals to reduce cravings and increase nutrients. So it controls your weight and blood sugar levels when your body desires fried snacks and flavorful foods.