rich in protein foods

10 Ways Rich In Protein Foods Can Increase Your Meatless Protein Intake

Protein is one of the most important nutrients required for the body as it carries out functions like boosting the growth of bones and aiding the repairing process of the muscle tissues. Most rich in protein foods are animal-based since protein needs to be paired with essential amino acids in order to be completely absorbed. 

However, if you are someone who follows specific diets such as vegetarianism or veganism, then you cannot opt for traditionally rich in protein foods such as chicken, beef, or fish to meet the recommended daily allowance of protein. Instead, you will need to consume sources of protein rich veg food.

Consuming these high protein vegetarian foods can actually be beneficial for your body since they are far more easily digestible than animal-based rich in protein foods. In order to get the most out of high protein vegetarian foods, you need to spread out their consumption evenly throughout the day. This helps in boosting the synthesis of protein and promotes faster muscle growth. 

Rich in protein foods to consume

#1. Swap Out Grains For Quinoa

Substituting quinoa for other whole grains such as polished white or brown rice is one of the most simple steps towards achieving a fuller source of protein. A single cup of cooked quinoa has about 8 grams of protein, along with all the nine essential amino acids, which are only available in non-vegetarian sources such as fish and poultry. This makes quinoa one of the most sensible options for high protein vegetarian foods to include in your diet. You can also add quinoa to your morning breakfast routine by consuming it in combination with other rich in protein foods such as oatmeal to keep you charged throughout the day. 

#2. Make Snacking On Nuts A Habit

Nuts are one of the most nutritious and rich in protein foods. Typically, a single ounce serving of nuts such as walnuts contains about 8 grams of protein, along with other essential nutrients such as phosphorus, selenium, magnesium, and healthy fats. Nuts are also very filling, which means that they are a great way to bring your appetite under control while being protein rich veg food. Other rich in protein foods such as soy nuts contain about 10 grams of protein in a single serving.

#3. Use Hemp Seeds In Your Smoothies

Just two tablespoons of hemp seeds contain about 5 grams of protein, apart from being a rich reserve of omega 3 and omega 6 fatty acids, making them a quick and easy protein rich veg food to consume. Hemp seeds also add an earthy flavour to your food. Crushing up a couple of them and using them in your morning smoothies can not only improve your protein intake but also reduce the oxidative stress exerted on your heart and reduce the risk of contracting heart stroke.  You can also combine hemp seeds with other vegetarian protein sources such as sunflower seeds and eat them as a healthy snacking option. 

#4. Spice Up Your Stir Fry With Seitan

Stir fry is one of the best vegetarian protein sources to get in your nutrition for the day. You can add some extra juice to the same by using seitan, a form of wheat gluten that is infused with seasoning and other spices. Consuming just half a cup of this substance can give you as much as 21 grams of protein, making it a valuable addition to your daily nutritional intake. Seitan is also rich in minerals such as selenium and magnesium which are responsible for boosting the body’s metabolic activity, making it one of the most versatile vegetarian protein sources. 

#5. Invest In Soy Protein: Rich in protein foods

Soy is one of the most high protein vegan foods and is a major part of vegan-based diets. You can try getting in your protein intake for the day from soy-based vegan foods such as tofu and edamame which are also rich in other nutrients such as potassium and calcium. High protein vegan foods such as soy protein are also useful for bringing in a meat-like texture to your food, as well as having nearly the same levels of nutrition. This can be useful for those who are transitioning from a meat-based diet to specific diets that involve the consumption of high protein vegan foods. 

#6. Eat A Lot Of Dal

Containing about 18 grams of protein in a single 240 ml serving, lentils are one of the most protein rich food for vegetarians. You can include them in a number of dishes such as salads, soups, infused curds, and mainly dals.  Including dal as a staple part of your daily intake can be useful in boosting your reserves of other essential nutrients such as dietary fiber, healthy carbs, and minerals such as potassium.

#7. Use Nutritional Yeast As A Topping

Another protein rich food for vegetarians includes nutritional yeast, which is a deactivated strain of cerevisiae yeast. It has a typically cheesy flavour, making it an ideal choice of topping for several vegetarian-based dishes such as scrambled tofu or even mashed potatoes. A single serving of this substance gives you about 14 grams of protein and 7 grams of dietary fiber. Additionally, nutritional yeast is also a great source of other micronutrients such as zinc, magnesium, copper, and manganese. 

#8. Green Peas: Rich in protein foods

A single cup serving of green peas contains about 9 grams of protein, making it one of the best protein rich food for vegetarians. Apart from being rich in protein, green peas also account for about a quarter of the recommended dietary fiber of the day, while also being a rich source of minerals such as magnesium, iron, phosphorus, and zinc. You can use green peas as a side dish in traditional recipes such as thai soup and guacamole to get the best out of it. 

#9. Eating Oats For Breakfast

Oats are one of the healthiest and most delicious ways to get started with your nutrition for the day. Consuming just half a cup of oats can give you about 6 grams of protein, apart from being a rich source of essential micronutrients such as zinc, folates, and phosphorus, which are designed to keep you fueled throughout the day. Oats are also rich in dietary fiber, which is useful for promoting the healthy growth of intestinal bacteria and preventing constipation. Apart from consuming it as breakfast, you can also use oats in a series of recipes such as burgers and shakes. 

#10 Plant Based Protein Supplements: Rich in protein foods

While it is important to get a majority of your protein intake from natural and whole-rich protein foods such as lentils and soy, it can also be difficult to monitor your actual nutritional intake throughout the day. Consuming health supplements such as plant-based protein is a great way to meet your recommended daily allowance of protein for the day. 


Consuming protein is an essential requisite of any given diet. However, you need to make sure that you are not exceeding the recommended daily amount of protein for the day, since doing so can result in complications such as bloating, unhealthy weight gain, and poor digestion. 
It is also important that you get a majority of your protein intake from naturally rich in protein foods, and limit your use of nutritional supplements such as protein powders. The most important thing to keep in mind’s to make sure that you follow a healthy balanced diet which not only contains protein but also healthy carbs and fats.