Vegan Protein

Source of Protein for Those Living on a Vegetarian Diet

16 Protein Sources for Those on a Vegetarian Diet

Maintaining health is an investment for the future that needs to be done early on. How to maintain good health to stay fit can be done by adopting a healthy diet.

One healthy diet that can be done is a vegetarian diet or vegan diet. But those who live it may have difficulty finding sources of protein other than meat and dairy products that can be consumed.

For those of you who are on a vegetarian diet, you don't need to worry because actually non-animal protein sources can be easily obtained and available anywhere. Source of protein for people who follow a vegetarian diet not only know and tempeh, but there are various kinds. Intrigued by other protein sources? Know the list below!

Source of protein for people who follow a vegetarian diet not only know and tempeh, but there are various kinds. Intrigued by other protein sources? Know the list below!

Broccoli

Broccoli may not be one source of protein that will cross our minds, but broccoli can be one of the sources of protein that can be consumed by people who are on a vegetarian diet.

Not only a source of protein, broccoli can be one of the low-calorie and high-antioxidant diets to support a healthy diet.

Consuming broccoli is able to maintain health by lowering cholesterol and helping the kidney's performance to detoxify toxins in the body.

Spinach

Other vegetables that can be a source of protein for those who follow a vegetarian or vegan diet are spinach. In addition to being a source of protein, spinach contains complete amino acids and is rich in antioxidants.

Seitan

Seitan is known as 'fake meat' or a substitute for real meat that has a texture and taste that is almost similar to real meat.

Seitan is made from gluten derived from wheat and can be mixed or consumed as a main dish.

However, for those who have celiac disease, gluten allergy, or suffer from gluten intolerance, you should choose another protein source, because seitan is based on gluten.

Soy-based products

Tofu, tempeh, and soy milk are three popular soy-based products that are the main choice for protein sources for people who follow a vegetarian or vegan diet.

Tofu and tempeh can be mixed into various dishes or can be used as a main dish for consumption.

If you are maintaining health by reducing sugar consumption, then choose soy milk that is not given added sugar.

Potato

Who says potatoes can only be a substitute for carbohydrates other than rice? Potatoes can also be a source of meat substitute protein for people who follow a vegetarian or vegan diet!

Chia Seed

Chia seeds, also known as chia seeds, are usually added or mixed with food and drinks. Chia seeds can be added to the daily menu as an additional source of protein.

The efficacy of chia seeds lies not only in protein content, but also in the content of omega-3 amino acids and fiber that play a role in maintaining health.

Nuts

One other source of protein which is also often used as an alternative source of protein for people who are on a vegetarian diet is nuts.

Apart from being a source of protein, legumes can be a source of fat and fiber for the body.

Nuts that can be included in a healthy diet a vegetarian diet are peanuts, almonds, and so on.

Asparagus

Asparagus is commonly found in soups or soup dishes, and can be used as a nutritional source of protein.

Not only as a source of protein, asparagus can be a prebiotic food that serves to maintain digestive health.

Mushroom

In addition to tofu and tempeh, mushrooms are also often used as a source of meat substitute protein for people who are following a vegetarian or vegan diet.

Mushrooms are usually used as a substitute for meat because it has a taste and texture similar to meat.

However, when compared with other meat substitute protein sources, the protein content in mushrooms is relatively low.

Quinoa

Apart from chia seeds, another healthy food that is popular is quinoa. Quinoa can be a source of protein, iron, phosphorus, manganese, magnesium, and fiber for people who follow a vegetarian or vegan diet.

Mustard greens

Green mustard is one of the most commonly used vegetables and is found in the daily diet. In addition to being cheap and easy to obtain, mustard greens can be a good source of protein for people who are on a vegetarian diet.

Bok Choy

Bok choy is commonly found as a mixture of other dishes, but this vegetable can actually be a good source of protein to maintain the health of people who adopt a vegetarian diet.

Bok choy is a vegetable that is high in antioxidants, especially in its outer leaves. We can try sauteing, boiling, or increasing the amount of bok choy mixed with other foods.

Cauliflower

Similar to broccoli, cauliflower is one source of protein that is low in calories and rich in antioxidants that is suitable for inclusion in a healthy vegetarian diet. Cauliflower can even be an alternative to low-calorie carbohydrates.

Spirulina

Spirulina is made from turquoise-colored sea algae and is considered one of the most nutritious superfoods.

Spirulina is not only nutritious but can be a source of additional protein for people who follow a vegetarian diet. We can find spirulina in powder form or in the form of tablets or pills as a supplement.

Peas

Peas that are used as additives or side dishes have a high protein content so they can be used as a source of protein for people who are on a vegetarian or vegan diet.

Even more surprising, one cup of peas (250 ml) has 9 grams of protein which is slightly more than a cup of milk.

Oats

Oats can not only be a substitute for carbohydrates that are low in calories or as a healthy breakfast menu, but can also be a source of protein.

Although oats do not have complete protein content, but oats have high quality protein.

So no need to worry or get bored from eating tofu or tempeh every day, the above are choices of other protein sources that can support a vegetarian or vegan diet.

Always be enthusiastic about taking care of your health and don't be bored to adopt a healthy diet! Good luck!