Top 20 Sources of Protein for Vegetarians! | High Protein Food | Build More Muscle!

Protein is one the essential nutrient to add more muscle in your body but our kitchen is full of carbs and most of our meals consists of high carbohydrate and less protein. But that should be replaced with high protein food and less carbohydrate combination.

One may loose the muscle content if the protein intake is less in the body. Eating balanced food is really important and diet plays a major role in order to achieve the desired physique. Of-course, workout is necessary but it only contributes 30%. On the other hand, diet plays 70% role and that’s why it should be given the first priority. After all, you look what you eat.

Nowadays, people are heading towards vegetarian lifestyle and leaving the habits of eating non-veg food. So, I’m going to tell you 20 food item which are rich in protein content and can be easily added in your daily diet to get the most out of it.

Top 20 protein rich food :

  1. Seitan (White Gluten)

Seitan which is also known as wheat gluten contains 75 grams of protein per 100 grams (75% is protein). Seitan is getting popular as it is highly rich in protein and getting one of the best sources of protein these days. So, add wheat gluten in your breakfast or during the day to avail the rich nutrient.


2. Peanut Butter  

Peanut butter contains 25 grams of protein per 100 grams. Just replace your traditional butter in your kitchen with peanut butter. The taste of peanut butter is awesome and it comes with crunchy and creamy flavors.

It can be easily sources and it is cost effective. Peanut butter is one of the must food items to buy when you are going to a grocery.


3. Lentils

Lentils is an edible pulse which contains 26 gram of protein per 100 grams. If you do not have the habit of eating pulses then make that now because it is very rich in protein and takes really less time to cook. Also, it becomes really delicious curry when mixed with tomato and onion with some spices.


4. Almonds

Almonds consists of 21 gram of protein per 100 gram. This is one of the best snack and can be easily sourced. Also, almonds are considered as the best nuts in the world. Whenever you feel hungry during the day, just have a handful of almonds.


5. Tempeh (soy food)

Tempeh is made from partially cooked fermented soybeans. It is very popular in Asian countries and people are enjoying this dish from 100 of years now. If you are not already eating Tempeh or you have though of this lately then start eating now as it contains 19 grams of protein per 100 grams. However, it does contains cholesterol and sodium so if you are not looking to cut more these nutrients and the same time wants to have protein then go for it. Also, it is considered as a meat replacement dish among vegetarians.


6. Black Beans

Black beans are rich in fiber and protein. It has 21 gram of protein per 100 gram quantity. It is a really good and healthy snack and is relished worldwide.

One must add this food items to his/her kitchen cabinet and take the best fibre and plant based protein out of it.


7. Hemp Seeds 

Another best source of protein is through Hemp Seeds. Hemp seeds contains 23 gram of protein per 100 gram. Moreover, it improves digestion, balance the hormone level and at the same time enhances the metabolism.

Hemp seeds is easily digested and got anti-inflammatory property. If anyone is suffering form inflammatory problem then start consuming Hemp seeds to cure the same.


8. Sunflower seeds 

Sunflower seeds are one of the best sources of protein. It contains 21 gram of protein per 100 gram and can be easily consumed. Basically, we can say that it got good protein in small package.

Have you ever thought of it ? Yes, there are food items which have good content of protein but we generally do not have the time to know about it.


9. Quinoa

Quinoa is a gluten free food item and contains 14 gram of protein per 100 gram which is quite a good amount of protein. Also, it consists of many healthy nutrients and can be enjoyed as a snack after lunch.


10. Cottage Cheese

Cottage cheese is another very good source of protein and can be sourced from any bakery or grocery shop. It has 11 gram of protein per 100 gram and low fat percentage. If you are looking for a balanced food item with not much of fat and calories but substantial amount of protein and carbohydrates then cottage cheese is the food item for you.

You can relish cottage cheese with fruits or brown bread and if you like then add a little quantity of this while making curries.


11. Eggs

While it is still a debate that whether eggs falls under the non-vegetarian category or not but lets say that you just like eggs (eggetarian) and do not eat non-veg items then you are already taking a good amount of protein. Eggs contains 13 gram of protein per 100 gram.

Eggs are easy to cook and you can make many recipes like omelette & curries or just eat them in boiled form.


12. Greek Yogurt 

Greek yogurt which is one of the best creams contains 10 gram of protein per 100 gram. Just add some dry fruits and enjoy the sweet dish while taking the protein 😉


13. Tofu 

Tofu when combined with other food items gives a considerable amount of protein and other rich nutrients to your body. Tofu got 8 grams of protein per 100 grams.


14. Hummus

Hummus is a middle eastern dip which is made from chick-peas. It has 8 gram of protein per 100 gram. Add some fresh fruits to add the taste to hummus.


15. Kidney Beans

Kidney beans are really tasty and it is widely used in making curries. One cup of boiled kidney beans will give you 15 gram of protein.

You can eat kidney beans with brown or white rice and with chapati during lunch or dinner.


16. Green Peas

Green peas which are mixed with rice and curries contains 8-10 gram of protein in one cooked cup.

It is always recommended to cook green peas properly before eating.


17. Milk 

Everyone should drink milk regularly as it just does not contains protein but have many other nutrients like calcium, fat and minerals. Milk will give you 9 gram of protein in 250 ml.


18. Spinach

Spinach was the favourite food item of Popey (The Sailor Man)…Lolz 😉 Jokes apart. Spinach is always relished and mixed with many recipes. One bowl of Spinach will give approx 5.35 gram of protein. It is also one of the best balanced food items with protein and carbohydrates.


19. Kale

Kale is among the powerful vegetables available in the market. One bowl contains approx. 6 gram of protein. Combined with other sources of protein listed above will add to the content of protein.


20. Broccoli

Broccoli will contribute of 6 gram of protein if consumed a big bowl boiled or steamed. Broccoli can be mixed with capsicum, carrot and other fresh vegetables to add more content of protein in the meal.