Vegetarian diet is believed to be lower in protein content due to the inherent molecular composition from the food items in this category. However, there are specific food items packed with proteins which are capable of partially fulfilling the protein requirements of the adult.
Vegetarian Diet Sources:
Fruit and dried fruit
Fruit is yet another food category not frequently related to protein, but it does contain some. Avocados would be the highest fruit source of protein and therefore are considered by some to be an exceptional super food.
Beans and Lentils
Beans and lentils would be the cheapest source of protein available. So whether you prefer kidney, garbanzo, white, black, or pinto beans, Buy plenty of cans of beans, rinse and drain these to remove 40 percent of the sodium, and employ them in everything. The Mostly Vegetarian Technique for losing weight, Be Healthier, Prevent Disease, and Add Several years to Your Life.
Other whole grain products include foods such as brown rice, bulgur, and millet, together with oats, barley and whole-wheat products for example whole wheat pasta. Quinoa is, actually, a complete protein, containing all the essential amino acids. All grains are lower in fat, high in fiber and contain key minerals and vitamins.
Nuts and Seeds
Almonds, walnuts, pecans, pistachios, cashews, and pine nuts are good vegetarian protein sources. Try a sprinkle of chopped nuts on from oatmeal to yogurt to salad, and nut-based dressings are healthy and delicious. Around the seed side, Blatner recommends pumpkin, sesame, and sunflower. “I particularly like seed butter, for example sunflower seed butter, on toast by having an apple for breakfast.
Greek Yogurt and Cottage cheese
Greek yogurt contains a smaller amount sugar but up to twice the quantity of protein as regular yogurt. With respect to the brand, it contains between 13 to 18 grams of protein. Free of fat cottage cheese is one of the best protein sources for vegetarians as it boosts 31 g of protein per cup in addition to vitamin B12.