TOP 10 Rich Vegetarian Protein Food

 ➛10 Vegetarian Protein Foods

It is a great problem when it's comes to consume the sufficient amount of protein from a vegetarian diet .

So, here is the solution for your problem. This post listing of Top 10 Rich Protein (vegetarian) food which you van consume in your vegetarian diet. 
We will also suggest you that which food you can take in your breakfast, lunch and dinner.

1)- Tofu

➤Tofu is a product of Soya milk and it is full of protein. Soy products are among the richest sources of protein in a plant-based diet.

The amount of protein present in the tofu may varies with how the soya milk is prepared.

                                                                                                                            

But generally the average amunt of protein in 100gm of Tofu is 18-19gm of good quality of protein , which helps in building your muscles and proper functioning of body.

Tofu takes on the flavor of the dish it is prepared in so that it can be a versatile addition to a meal. 

2)-Chickpeas

➤Chickpeas are also a good option for plant based protein. Cooked chickpeas are high in protein, containing around 7.25 g per ½ cup. Chickpeas are pocket friendly also as compared to other options.

There are many options to make chickpeas more tasty and easy to carry in the office or job. It also help in fulfilling the fiber requirement in the body and this make it a great option to  add up in your diet.

3)-Peanuts
➤Peanuts are another good source of protein , it contain high amount of protein and healthy Fats which are good for the body. Peanuts are proven that they improve the heath of the heart.
You can easily consume peanut in the form of peanut butter which are available in the market or near by super mart.

Peanut contain almost 16gm of high quality protein in half cup or 25gm of protein in 100gm.
The nutrition profile of peanut makes it perfect to consume in breakfast or in evening snacks.

4)-Chia Seeds

➤Seeds are low-calorie foods that are rich in fiber and heart-healthy omega-3 fatty acids. Chia seeds are a complete source of protein that contain 2 g of protein per tablespoon.

You can add chia seeds in you smoothies , pudding or you can even directly eat it raw.
Chia seeds have countless benefits of health and also boost up your metabolism.

5)-Beans

➤Beans are also a high source of protein . There are so many types of beans in the market like kidney beans, soya beans, baked beans etc.  and all these contain a good amount of protein in it .
On an average every bean contains 7-8gm of protein per 100gm.

You can easily consume beans with the classic combination of bean curry with rice, you can take any rice white or brown. Experts suggest beans and rice are perfect for lunch/Dinner according to your fitness goal.

6)-Lentils

➤They are the most convenient source of protein as it is found easily in every house.They help in reduce in blood colestrol as they are high in fibers and also conatin good amount of protein.

They are rich in minerals, protein, and fiber. 100 grams (g) of cooked lentils contains: 116 calories (kcal) 9.02 g of protein.

7)-Milk

➤We all know well about milk and its nutrition values but again I would like to highlight some facts about milk .

It contains 11gm of protein in 100mll of milk , it may varies with the quality of milk.

If someone have digestion and any other problem like that so, they can consume low fat milk, which contains same amount of nutrition only the amount of fat is low in it. Milk also plays a major role in the development of bones.It is also known as complete food.

8)-Green Peas

➤The little green peas often served as a side dish contain 9 grams of protein per cooked cup (240 ml), which is slightly more than a cup of milk.

Green peas are also a good source of iron, magnesium, phosphorus, zinc, copper and several other B vitamins.

You can easily add some peas to your meal anytime and increase up the amount of protein in your meal.

9)-Oats and Oatmeal

➤Oats are an easy and delicious way to add protein to any diet.Half a cup (120 ml) of dry oats provides you with approximately 6 grams of protein and 4 grams of fiber. This portion also contains good amounts of magnesium, zinc, and phosphorus.

Although oats are not considered a complete protein, they do contain higher-quality protein than other commonly consumed grains like rice and wheat.

Oats are the best option for breakfast cooked in milk and some honey on top for perfect taste.

10)-Almonds

➤Almonds are one the most popular nut, as it contains rich nutrition values.

They are rich in protein as they have 18gm of high quality protein in half cup.

 You can easily get almonds in market or nearby super mart, in market you can easily find almond milk , almond oil, or almond paste.

They contain good fats which inhance skin and hair quality. You can consume almonds any time in the form of snacks.