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10 Vegetarian High-Protein Foods for Weight Loss

Why do you need protein?

Our body needs minerals, proteins, vitamins, fat, and calcium. All these nutrients are equally important to stay healthy and fit. Protein is the main reason for the formation and maintenance of muscle mass, skin, organs, hormones and all most everything in our body. This article is all about protein foods and we would be answering the following questions:

  • Which are some of the most vegetarian protein-rich foods in Indian Diets?
  • Health benefits of protein food.
  • What are some other sources of protein?

Benefits of a protein-rich diet

With growing fast foods, cravings to sugar and junk food are only increasing fat more, all the other nutrients are decreasing in our body. Too much fat and sugar are making people fat and obese. Understand that the body needs all nutrients in an equal amount. Anything more or less will create imbalance. 
As mentioned before, the protein forms the building muscles in our bodies. Eating high-quality protein-rich foods at every meal is very important as it lowers blood pressure and fights diabetes. High-protein foods not only help in muscle building but also helps in weight loss especially belly fat. Eating high-protein keeps you fuller and helps in overeating. When combined with exercises, a high protein diet helps to build lean muscle and these burns more calories and result in weight loss. 

Researchers and studies suggest that on average, women should take 46grams of protein per day and men 56grams. However, in the case of bodybuilding, biceps, and packs, the fitness gurus have a different view. In such cases, protein intake is much higher.

Ten Vegetarian Foods containing High-Protein

Here are some of the best high-protein foods that a person should consume regularly to lose weight.

  1. Almonds

    Nuts are great sources of high calories and almonds one such nut-rich in protein. Apart from being protein-rich food, almonds have other important nutrients such as vitamin E, fiber, and magnesium. Nuts are a good option for protein snacks. Other nuts that are rich in protein are – Pistas and cashews.

  2. Pumpkin Seeds

    Many vegetable seeds are great sources of protein such as pumpkin seeds, flax seeds, sunflower seeds, and Chia seeds. Pumpkin has the highest protein among all the other seeds. It also is rich in iron, magnesium, and zinc. Nuts and seeds are full of nutrition.

    Nuts and Seeds
    Nuts and Seeds – Source of Veg Protein
  3. Oats

    Oats is a source of complex carbohydrates and has fiber, protein, magnesium. A great option for breakfast keeps your tummy full. It can be cooked in milk or water with a combination of fruits and nuts or with vegetables. Don’t add sugar in oatmeal.

  4. Cottage Cheese

    Cottage cheese, known as paneer in India is a type of cheese full of calcium, protein, phosphorous and Vit B12, low in fat and calories.

  5. Strained Curd or Greek Yogurt

    Greek yogurt also called strained curd. Delicious and cheapest source of protein in Indian households. Strain the curd and you will get a paste, has a creamy texture and loaded with high calcium and protein. Greek yogurt without flavor or sweetener should be consumed when looking for weight loss. Add fruits or vegetables along with yogurt and consume.

  6. Milk

    Cow’s milk is highly nutritious, low fat and source of calcium, protein and Vit B12. Unfortunately many in the world are intolerant to milk. If you are tolerant then enjoy drinking low fat cow’s milk as it is the best source of protein. 1 glass of milk has 8gms of protein. Do not add sugar or powder in case you are looking for weight loss.

  7. Broccoli

    Broccoli is an incredibly healthy vegetable one of the vegetables loaded with high protein. It also has vitamin C, vitamin K, fiber and potassium. Broccoli is also high in various bioactive nutrients believed to help protect against cancer.

  8. Lentils and Legumes

    Lentils are known as Masoor Dal in India are a type of legume. They are one of the best plant-based protein, also rich in fiber, magnesium, potassium, iron, folate, copper, and manganese. Some of the other protein-based legumes are Soya Beans, Kidney beans known as Rajma, and Chickpeas called Kabuli channa.

    Lentils and Legumes - Protein Rich Foods
    Lentils and Legumes – Protein Rich Foods
  9. Peanuts

    Peanuts are high in protein, fiber, and magnesium. One of the best snack when roasted and eaten. 30gms of peanut has 8 gms of protein. Homemade peanut butter can also be taken but control is a must.

  10. Avocado

    One of the many fruits, high in calories but the best source of protein is Avocado. Shouldn’t be taken more has it has high calories. Good for heart and rich in fiber and potassium. 

Other sources of protein

Quinoa is one of the only complete sources of vegetarian protein. Quinoa contains all 11 amino acids needed to make a protein complete, making it an excellent choice for vegetarians, vegans, and those who do not eat a lot of meat.

There are many protein sources for non-vegetarians. Such as fatty fishes – salmon and tuna. These are rich in omega 3 fatty acids and contain high proteins.

Some of the meat poultry protein-rich foods are – Beef and chicken, turkey breast. These contain mostly protein, with very little fat and calories. They taste delicious and are high in vitamins and minerals.

Eggs are an excellent source of protein, nutrients, and healthful fats. A variety of studies have shown that eggs can help people feel more satisfied and stop them overheating.

Apart from this, you can look for whey protein supplements – Whey protein powder is used by many bodybuilders and athletes as a supplement to help increase muscle mass and strength. This powder is made from the proteins found in the liquid part of milk and can add a substantial amount of protein to a person’s diet.

There are many potential sources of protein people can choose from when trying to lose weight. Many protein sources offer additional nutrients that benefit overall health as well. Check with our nutritionist for a complete protein based healthy diet plan.

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