Are you a vegetarian? You must have had your share of protein panic moments. Thinking you're doomed to a life of low energy, wimpy muscles, and all the other caveats that vegetarians are often warned of.
Fear not, fellow plant grazers! Here is a list of the top 8 high-protein foods to level up your protein game.
The recommended daily protein intake for adults is around 0.8 grams per kilogram of body weight. Which is a lot! So you need to make some of the below-mentioned foods a part of your diet. They will definitely help you beat the meat frenzy (Eww! Not literally, we meant in your diet).
1. Lentil-licious: Nature's Protein Powerhouse
Lentils are packed with protein, fiber, and other essential nutrients. From the classic green lentil to the vibrant red lentil, each variety comes with a unique flavor and a rich nutritional profile.
- Green Lentils: Half a cup of cooked green lentils can provide around 12 grams of protein.
- Red Lentils: A cup of cooked red lentils can provide around 18 grams of protein.
- Puy Lentils: A cup of cooked Puy lentils can provide around 11 grams of protein.
These versatile ‘Chota packed, bada dhamaka’ foods can be added to soups, and stews, or enjoyed as curries.
2. Legume Legends: A Versatile Protein Source
Beyond lentils, there's a whole world of legumes waiting to boost your protein intake. These powerhouse foods are not only nutritious but also incredibly satisfying. They can be made into amazing dips, as well as added to salads and soups.
- Chickpeas: A cup of cooked chickpeas can provide around 15 grams of protein, comparable to a serving of lean beef.
- Kidney Beans: A cup of cooked kidney beans can provide around 13-15 grams of protein.
- Black Beans: A cup of cooked black beans can provide around 15-16 grams of protein.
- Last but not least, Peanuts! Yes, they are legumes and not nuts (true fact). A quarter cup of peanuts can provide around 9 grams of protein.
And let's not forget the peanut butter (yum..), the creamy delight that is a delicious source of protein. Check out the wide range of plain and flavored Alpino Peanut Butters.
3. Nutty Nutrition: Crunchy Protein Perks
Nuts are a fantastic source of protein, healthy fats, and fiber. You can enjoy them raw or sprinkle them on salads and even desserts.
- Almonds: A single serving of almonds (around 23) can provide 6 grams of protein.
- Walnuts: A similar amount of walnuts offers 4.3 grams of protein.
- Cashews: They can provide just over 5 grams of protein per serving.
4. Seed Sensation: Tiny But Mighty
The tiny seeds are packed with protein and other essential nutrients. One tablespoon of chia seeds contains about 2-3 grams of protein, flax seeds contain 1.8 grams of protein per tablespoon and the same amount of pumpkin seeds contain about 2 grams of protein. You can enjoy them sprinkled on your yogurt, salads, or oatmeal for an extra crunch and a protein boost.
5. Oaty Goodness: A Hearty Protein Breakfast
Oatmeal isn't just for breakfast anymore. It's a flexible and nutritious food that can be enjoyed at any time of day, both as a savory and/ or sweet dish. They are packed with protein and fiber to keep you feeling full and satisfied. A single serving of Alpino Super Oats can provide around 21 grams of protein (Woah, right?)
6. Soya Strong: A Versatile Plant-Based Protein
Soya products like tofu, tempeh, and edamame are great alternatives to meat and dairy products. They can be incorporated into a variety of dishes, from stir-fries to soups and salads.
- Tofu: A 100-gram serving of tofu can provide around 17 grams of protein.
- Tempeh: A similar amount of tempeh offers 19 grams of protein.
- Edamame: A cup of edamame can provide around 17 grams of protein.
For those of you who prefer a quicker go-to method like us, you must try the Alpino Supernatural Protein Powders (plant-based). We promise every sip will be worth it!
7. Quinoa Queen: A Complete Protein Powerhouse
This ancient grain is a complete protein, meaning it contains all nine essential amino acids. As an added benefit, quinoa is also gluten-free, is packed with fiber, and can be used in a variety of dishes, from salads to pilafs and porridge. A cup of cooked quinoa can provide around 8 grams of protein.
8. Muesli Mania: A Wholesome Breakfast
Another delicious and nutritious breakfast option that's packed with protein, fiber, and other essential nutrients. But it is better, as it is a symphony of oats, nuts, seeds, and dried fruits, aka, the perfect way to start your day!
What are you waiting for? Get yourself a bowl of our protein-packed muesli. It consists of 18 grams of protein, zero cholesterol, and zero trans fat, and comes in multiple flavors.
Protein is essential for building and repairing tissues, producing enzymes and hormones, and boosting our immune system. Incorporating any of the abovementioned 8 protein-rich foods into your diet can help ensure that you're fueling your body the right way. So, go ahead, indulge in these delicious and nutritious foods, and be pro(tein)-active!
