13 foods high in protein and suitable for a vegetarian diet

When we start on a vegetarian diet we can make several mistakes. Among them is not knowing what to replace meat proteins with. This can lead us to overindulge in carbohydrates, achieve greater satiety, or depend on supplementation, especially if we are athletes.

However, the idea is that we try to reach the necessary amount of protein through our diet. There are other foods, beyond meat, perfectly suitable in a vegetarian diet, which will help us consume the necessary protein and we must know them. It is true that, when we do not eat meat, we must supplement food and that, surely, our diet has to be more varied. Therefore, to help you find good quality proteins for a vegetarian diet, we bring you 13 foods with high protein content and are suitable for a vegetarian diet.

Lentils

One of the best plant-based protein sources are lentils. That is why it is a food widely used in vegetarian and vegan diets. In their composition, these legumes contain around 20% protein. A cup of cooked lentils can provide us with about 18 grams of protein.

One of the biggest advantages they have is that they are very versatile and can be perfectly combined with other foods that provide us with more proteins and other nutrients.

Curd

In the case that we follow an ovulate-vegetarian diet, cottage cheese can be a very good option to obtain the necessary proteins. This cottage cheese offers about 23 grams of protein per cup (226 grams). Research in women comparing the effect of consuming about 30 grams of protein from cottage cheese with 30 grams from supplements found the effect on metabolism to be similar.

In addition, the protein from the cottage cheese did not affect his weight or his feeling of hunger and, in addition, his health and the quality of his muscle tissue were improved. For those who consume dairy products, it is great food.

Dried spirulina

Seaweed is one of the most fashionable foods today and it is not surprising. In the case of dried spirulina, going through a dehydration process keeps all its nutrients concentrated. That is why about 100 grams of spirulina can provide us with 60 grams of protein. It is difficult to consume 100 grams of this product, but the advantage is that we can include it in many dishes such as smoothies, soups, creams, and even bread and other doughs.

Broccoli

Broccoli is a vegetable that contains significant amounts of protein. We must bear in mind that protein accounts for about 20% of its calories. The advantage of this vegetable is that it can be used as a main dish, but also as a side dish and is as simple as steaming it with little water or simply frying it in the pan.

Egg

As in the case of cottage cheese, the egg will only be suitable for those who follow an ovulate-vegetarian diet. If so, it is a food that offers us a lot of protein. We must consume the whole egg, with the yolk, since more than half of the proteins in this food are found there.

High consumption of eggs, especially yolks, has long been feared to be related to increased cholesterol and cardiovascular risk. However, research has found that consuming eggs is perfectly safe for our health.

Peanuts

Nuts, in general, contain significant amounts of protein. Among them, one of those that contain the most is peanuts. This dried fruit contains around 30% protein. It is complex to get a high protein intake through peanuts since it would involve consuming a lot.

In any case, the advantage they offer us is that we can eat them alone, added to our breakfast, salads, desserts and many other recipes.

Textured soybeans

Textured soy is one of the foods most used as a substitute for meat since it can be made into hamburgers, meatballs, Bolognese sauce, and other ways similar to meat. When it comes to protein, it contains around 50% protein. In addition, they are an important source of other nutrients such as iron and other minerals.

Black beans

As in the case of lentils, beans are one of the legumes that contain the most protein. Among them, especially black beans concentrate about 25% of said protein. It is one of the most versatile food with which we can not only prepare stews and stews, but also salads, burritos, and a long, etc.

Quinoa

It is a pseudocereal and, in this case, it is one of the cereals with the most protein. Approximately, it can provide us with about 15 grams of protein for every 100 grams of quinoa. The advantage of this product is not only in its versatility but in that it is really easy to reach 100 grams of product in a single meal.

In addition, it can be perfectly combined with a multitude of foods, which facilitates the task of combining it with other foods that provide us with more protein.

Pumpkin seeds

The seeds can be of great help to achieve a healthy, balanced, and nutrient-filled diet. Among those seeds, the ones that provide us with the most protein are pumpkin seeds. So much so that they can reach 24 grams, which is a not inconsiderable figure.

We can eat pumpkin seeds alone if we like them, also toasted or add them to our breakfasts, recipes, or desserts. I like to sprinkle a few on top of creams to give them some texture.

Green peas

Peas are also a good legume that provides significant amounts of protein. In this case, it contains 23 grams of protein for every 100 grams of these peas. For pea lovers, this is great news. Personally, I like to eat them on their own, just with a little ham. However, they can be used in different stews, as garnishes, etc.

Pistachios

Pistachios are one of the most sought-after nuts - and with the highest price -, but they are also one of the ones that provide us with the most protein. Its contribution is around 20 grams per 100 grams of food. They also offer us carbohydrates, fiber, healthy fats, potassium, and phosphorus. In addition, they are one of the nuts that give us the least calories.

Almonds

Almonds are the nut that takes the cake when it comes to protein. It is the dried fruit that provides us with the most protein, as well as healthy fats. Among other things, they also offer us potassium, vitamins, and other beneficial minerals. It is a food that helps us maintain our weight, and that favors our digestive well-being.

In addition, we can consume it by itself raw, toasted, or in countless recipes, breakfasts, desserts, bread, and even creams or as a crunchy touch in other dishes.