How to get enough protein as a vegetarian?

When you're working out or trying to maintain a healthy diet, among all the nutrients that you are very cautious about, protein is of utmost importance. Protein can help you gain and lose weight. However, if you search for good sources of protein online, you would see items like chicken and eggs topping the list. For a vegetarian, it can become very challenging to manage their protein intake.

But here are some food items that you can add to your diet if you want to increase your protein intake.

1. Legumes

Your comfort food of dal and rice or khichdi can be a nutritious and protein-rich one if you eat it right. Legumes are an excellent source of plant-based protein and they are of various kinds, like chickpeas, beans, dals, and even peas. 

What is the protein percentage?

• Lentils provide around 9 grams of protein per 100 grams, while chickpeas contain approximately 19 grams.
• Black beans offer about 21 grams of protein, and kidney beans provide around 24 grams per 100 grams.
• Green peas are also a good option, with approximately 5 grams of protein per 100 grams.

2. Soy products

If you're sick of people suggesting you paneer as a substitute for meat, try soy. Known as the 'vegetarian chicken' for the good protein it has, soya or soybean is one of the best sources of protein.

Tofu (a growing source famous for protein), made from soymilk, contains about 8 grams of protein per 100 grams.

Other soya-based protein sources are:

• Tempeh, another soy-based product, offers around 19 grams of protein
• Edamame, or young soybeans, are a tasty snack with approximately 11 grams of protein per 100 grams

3. Quinoa

Is quinoa better than rice? It's a debate we will get into later, but quinoa is a versatile grain-like seed that is a complete protein, containing all essential amino acids.

It provides around 14 grams of protein per 100 grams. It is used in salads, as an alternative for rice, and whatnot. 

4. Nuts and seeds

Nuts and seeds are not only rich in healthy fats but also pack a decent amount of protein. Adding nuts and seeds to our diet is extremely important, and they are packed with essential minerals and nutrients. 

[READ MORE: 6 super seeds that you must include in your diet for their health benefits]

Here are some seeds and nuts and their respective protein content: 

• Almonds contain approximately 21 grams of protein per 100 grams
• Chia seeds offer about 17 grams of protein, while pumpkin seeds and flaxseeds provide around 19 grams and 18 grams, respectively, per 100 grams
• Sunflower seeds offer about 21 grams of protein per 100 grams

[SEE MORE: 7 Super Seeds And Their Health Benefits]

5. Whole grains

Whole grains are a good addition to a protein-rich diet. Brown rice (a substitute for your white rice) contains about 2.7 grams of protein per 100 grams. Other forms of whole grains include oats (11 grams of protein), barley (2.3 grams of protein per 100 grams).

6. Dairy products

If you are trying to become vegan, you may wanna skip this point. Dairy products are a great source of not only proteins but other elements like calcium.

If you're lazy like me, get yourself Greek yoghurt that is packed with 10 grams per 100 grams.

Apart from that there are other forms of cheese, that's also packed with protein:

• Cottage cheese contains approximately 11 grams of protein per 100 grams
• Cheddar cheese contains 25 grams while Swiss cheese contains 27 grams of cheese

How can we forget paneer? 100 grams of paneer contains 18 grams of protein. 

7.  Plant-based milk alternatives

Though not as healthy, but if you want to become vegan, try plant-based milk alternatives. 

Soymilk contains around 3.3 grams of protein per 100 grams, while almond milk and oat milk offer about 0.4 grams and 1 gram, respectively, per 100 grams.

8. Nut butter

Nut butters are a delicious spread packed with protein. They are now widely used and added to several recipes to make them rich in proteins. 

For instance, peanut butter contains around 25 grams of protein per 100 grams, while almond butter offers approximately 20 grams.

Point to remember: Keep in mind that these protein values are approximate and may vary depending on the specific variety and preparation method of each food item.