High Protein-Rich Foods For Vegetarians and Non-Vegetarians

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Proteins are commonly known as bodybuilding foods that can help one bulk up in the way they like. However, these diet essentials have many more benefits than just gaining muscle. The fuel energy in our body, fosters the process of dropping fat and holistically cater to a fit lifestyle.

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While most people associate protein-rich foods with physical strength, it is a lesser-known fact that they also help in focusing and learning too. So, if you’re either planning to get your hands on some dumbbells or preparing for a presentation, a portion of protein will only do you good! And to make you a pro at pro-teining, we’ve jotted down 11 protein-rich foods for both vegetarians and non-vegetarians… it’s time to indulge in health!

Quinoa
Nuts And Seeds
Green Peas
Dairy
Tofu
Beans And Pulses
Eggs
Chicken Breast
Shrimp
Fish
Turkey
Frequently Asked Questions:

Quinoa

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This grain is brimming with benefits. Not only is it rich in protein but is also gluten-free and loaded with minerals. Quinoa helps maintain low blood sugar levels and can shoot your metabolism up! Unlike most proteins, Quinoa is a complete protein which indicates that it contains all nine essential amino acids that our bodies cannot make on their own.

If your palate gets bored of eating quinoa, you do have a few other quinoa options to indulge in for there are more than 120 varieties of quinoa.

If you’re a newcomer in the world of quinoa, white and yellow are the mildest, to begin with. After which, red and black have a slightly stronger flavour.

If you do get addicted to quinoa (we won’t be surprised) you should note: the latter type of quinoa tends to hold its shape better than the lighter ones.

Tip: Use it in salads or in place of usual grains, the options are great!

Nuts And Seeds

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If you’re an avid snacker…make it healthy! You can now go on munching on nuts, knowing that you’re putting protein into your body. These heart-healthy munchies spike your body with energy and heat. Plus, they all taste different, so you can select from a tasteful variety.

Pick from: almonds, peanuts, pumpkin seeds, hemp seeds, sunflower seeds, chia seeds, and sesame seeds…if you can’t make a choice, have ALL! While speaking about nuts, most people may forget dried coconut. It is important to know this crunchy side has a higher content of fat than protein.

Tip: Keep your consumption of nuts within limits, since many have a high-fat content.

Green Peas

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These green beauties are an excellent source of protein and vitamins. A handful of these peas can give you nearly 9g of protein. Moreover, they are also loaded with vitamins A, K and C and also contain numerous vitamins and fibre. So, either toss them with your favourite spice mix or add them to a delicious gravy and you’re good to go. Also note, peas keep you full for longer.

Tip: Don’t get used to popping green peas for along with fiber, they also contain anti-nutrients that cause bloating.

Dairy

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Diary is a powerful source of protein! Think milk, yoghurt, cheese, buttermilk… Yes, that’s, right dairy products contain two sources of protein: whey and casein. While whey is rapidly digested, casein takes its own time. Yoghurt and cheese are considered high-quality sources of protein for they have all the integral amino acids, which our bodies cannot produce naturally.

Tip: Just have a serving of natural yoghurt every day for a good dose of protein and a healthy gut!

Tofu

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Tofu is nothing but a more exotic version of cottage cheese, both of which have visual resemblances but taste a tad different. Tofu is prepared from soy milk and is full of protein and micronutrients and macronutrients. It helps in maintaining strong bones and teeth health.

Tip: Tofu can be substituted for meat in gravies and can be enjoyed in salads and curries.

Beans And Pulses

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Rajma, white beans, moong, dals… you name it. Most varieties of beans and legumes contain high amounts of protein per serving. These protein-packed legumes contain a variety of vitamins, minerals and beneficial plant compounds. There is good evidence that they can help reduce blood sugar, improve cholesterol levels and help maintain a healthy gut.

Tip: The ideal quantity of beans to have per day is one cup, so ensure you consume your dal!

Eggs

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Eggs are a fabulous source of protein and you can enjoy them in many ways! You can either have them poached, scrambled, or baked (and they taste equally good in all forms). And they are healthier and lower in calories than most people think.

One large egg contains 6.28 g of protein, and 3.6 g is found in the egg white. Now that’s a fulfilling serving of protein! However, it is important to note: the yolk carries more fat than protein and it is white coat is packed with protein! So if you’re on a bulking journey, doing away with the yolk can be a wise decision.

Tip: Not only are eggs low-calorie but are also low in cost, and can be whipped up quickly for any meal of the day!

Chicken Breast

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Chicken breasts are undoubtedly relished by all meat eaters for they can either be mixed in a salad or can be added to creamy pasta and can easily quench your meat craving. They are loaded with proteins and are carb-free! That’s right, fitness enthusiasts you can plunge your tastebuds into a serving of chicken breasts without any guilt.

Tip: While chicken breasts may become expensive to purchase on the regular, chicken thigh is a great option too.

Shrimp

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This source of pure protein is low in calories, carbs, and fat. And is undoubtedly a dream for all diet divas. Not only are shrimps delicious but also contain antioxidants like astaxanthin, which reduces inflammation and oxidative damage. Plus, they contain barely any fats or carbohydrates.

Tip: Shrimp along with other seafood is generally high in protein, so you can always rely on it.

Fish

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The value of proteins in fish is extremely high. However, the exact value of protein in a fish depends on the type of fish species you choose. In a 3-ounce serving size of the most common fish, you’ll get between 16 and 26 grams of protein. Salmon is known to have the highest protein content.

Tip: Eating fish also has other benefits. A good serving of fish aids healthy brain function, vision development and nerves during pregnancy.

Turkey

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Turkey is one of the best sources of protein! About 100 g of turkey breast meat contains 29 g of protein. It is excellent for senior citizens as it prevents muscle wasting and promotes muscle retention. Turkey is great for heart health and promotes cardiovascular efficiency. It also comprises folate and B12 which is good for red blood cell formation and functioning.

Tip: If you want to reduce the fat content from a turkey, remove its skin.

Frequently Asked Questions:

Q. How much amount of protein should one ideally consume?

A. The recommended dietary allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight. The RDA is the amount of a nutrient you need to meet your basic nutritional requirements. In a sense, it’s the minimum amount you need to remain healthy. For active individuals, the RDA is 10 percent of protein intake out of their total calorie consumption.

Q. Are natural sources of protein better than artificial sources of protein?

A. While this is a common question, the answer has always remained the same. It is impossible to say which one is better for bulking. Both sources contain amino acids, which help to build the body. However, with regard to convenience, whey protein is considered to be better! As it does not require much digestion and acts as an instant source of energy.

Also read: Top Vitamin B12 Foods For Vegetarians