Getting enough protein can be tricky but including these top 10 high protein vegetarian foods in your daily diet can help. It is important to get more protein on a daily basis because as we age we begin to lose lean muscle in our 40s and without regular activity and consuming adequate amounts of protein daily we become weaker. Once we reach our 50s we begin losing muscle mass at a faster rate and it becomes more beneficial to have protein frequently throughout the day to prevent sarcopenia or age related muscle loss.
A protein rich breakfast can regulate your metabolism for the day and high protein vegetarian foods throughout the day maintains a healthy weight as it takes work to for your body to digest and metabolize protein. This means you will feel full sooner and for longer. Plus your body uses the amino acids in protein to build lean muscle mass and those muscles work to burn calories even when you are sitting still.
Protein powder such as Boomer Nutrition ENERGY is an excellent way to get 20 grams of protein is a morning or mid day smoothie while these vegetarian sources of protein are an excellent way to get protein in snacks, lunch and even dessert!
Top 10 High Protein Vegetarian Foods
1 egg has 6 grams of complete protein, meaning it contains all 9 essential amino acids. Adding a couple table spoons of egg whites to your scrambled eggs or omelettes increase the protein and makes eggs for dinner an excellent source of protein.
Often overlooked as an excellent source of protein, just 1/2 cup serving of cottage cheese will give you 15 grams of protein. Add to your salad or have as a snack with berries and a drop of honey for sweetness. This Chocolate Cheesecake Protein Pudding made with cottage cheese and Boomer Nutrition ENERGY Chocolate Protein Powder makes getting 10 grams of protein pretty tasty.
A 1/2 cup of greek yogurt, plain or flavoured, has 10 grams of protein. Since flavoured yogurt tends to also be high in sugar, maybe go with plain and add your own fresh or frozen raspberries, blueberries or strawberries. Topping with granola or steel cut oats can provide even more protein. Most of our favourite Smoothie recipes include a heaping serving of greek yogurt.
1 cup of lentils has almost as much protein as chicken at 18 grams. Use in soups, stews or even salads. They can be used for cookies too, but can require a lot of sugar to make them taste great, so watch out for that!
1 cup of chick peas, or garbanzo beans, have a whopping 15 grams of protein and if you like a crunchy snack that is healthy, try roasting your chick peas. A great way to get protein without the added fat of salty crunchy peanuts! Or add chickpeas to salads, mash with avocado for a healthy hummus or use in place of meat for soups and chill.
1 cup of cooke quinoa gives you 8 grams protein and is an easy substitute for pasta in a salad, or ground beef in a chili recipe. It can even be used in cookies or as a warm breakfast cereal in place of oatmeal. We have even used quinoa in this Blueberry Bliss Quinoa Protein Smoothie recipe.
Almonds contain healthy fats as well as omega 3s and plenty of protein. A 1 0z serving (approx 23) almonds will give you 7 grams of protein and make for great mid day snack when you feel like chips. Have almonds instead.
The star of the protein rich vegetables has to be green peas. 1 cup of green peas will net you 8 grams of protein as well as loads of fibre and who doesn’t love peas i
Boasting a whopping 17 grams in a one cup serving, edmame are the soybean out of the pod and can be boiled, steam or even roasted the same way as chick peas above and also provides 8 grams of fibre.
Chia seeds are a nutrition power house, proving 4 grams of protein in just 1 oz, while also giving you 11 grams of fibre and more calcium than 3 glasses of milk! Tasteless and easily absorbed by the body, they do not need to be ground like flax seeds. They have a nutty texture and are easily added to smoothies, soups, stews, or try adding 1 tbsp to everything you bake.
Try to add a little of these high protein foods to your meals or baked goods to ensure you are getting enough protein at all meals during the day and increasing daily protein as you age.
PIN this to your High Protein Pinterest Board for easy reminder of high protein vegetarian foods to include in your daily diet for health aging.