By Adrian Bryant

7 Ways to Add More Vegetarian Protein to Your Diet

1. Beans

There are many varieties of beans with high amounts of protein that you can add to your diet like white beans, pinto beans, lima beans, garbanzo beans, and kidney beans. They are excellent sources of many nutrients, including proteins, carbs, iron, and zinc. They are also abundant in fiber and boost immunity.

You can add these beans to numerous dishes, veggie burgers, salads, curries, stews, and soups, or turn them into a yummy dip like hummus. Beans are superfoods that can benefit your muscles and brains and keep you satiated for a long while.

2. Vegan Protein With Chia Seeds

Chia seeds are next on our list for the most reliable plant source of protein. They are also a powerhouse of fiber, iron, antioxidants, calcium, and omega-3 fatty acids. They are the best alternative to eggs when it comes to making puddings, muffins, or other baked foods.

You can sprinkle them over salads or add them to oatmeal or yogurt. Chia seed smoothies are not only yummy, but they are also great for weight loss. Although they may contain a moderate amount of protein, they are perfect as a satiating protein source that helps you maintain a healthy weight.

3. Soy Products And Tofu

Foods made from soybeans are probably the highest sources of protein in vegetarian meals. They are nutritious and fit the taste and texture of any dish. Soy is a complete protein, and tofu (its product) contains the highest protein content and is an excellent substitute for meat-free foods.

You can make dishes with tofu, add soybean to salads, or have roasted soybeans as a quick snack. You can even replace dairy products like milk with soy milk. It provides the much-needed protein and minerals that are essential for energy and muscle development.

4. Quinoa, The Perfect Protein

Quinoa seeds contain more amount of protein as compared to most grains. It can be added to many dishes, soups, veggie burgers, and even a green salad. Add quinoa to a bowl of veggies to have a well-balanced meal. It is protein-rich and also packs a good dose of unsaturated fats and fiber, which can keep you feeling full for a long time.

It promotes healthy muscle gain as opposed to fat gain. So, add this mild-tasting healthy grain to a refreshing summer salad and reap its benefits.

5. Spinach

Dark leafy greens are, any day, rich sources of nutrients. Spinach has a high protein content almost as much as a hard-boiled egg. And you know what's even better? It's got half the calorie count!

Steamed spinach is filled with vitamins and calcium. It wards off bloating and keeps away belly fat. While green leafy veggies may not add up to as many proteins like legumes and nuts, they provide the necessary amount of amino acids needed for good heart health.

6. Legumes

Lentils contain as much protein as beef & eggs. Peas are high in fiber and keep you satiated as most protein-rich foods do. You can add peas to curries and salads or mash them and use it as a dip.

7. More Vegetarian Protein Sources

A few other vegetarian protein sources are hemp, hummus, pita, cashews, chickpeas, pumpkin seeds, Ezekiel bread, seitan, and spirulina. These can be great substitutes for meat. Consuming plant-based proteins and veggies is the healthiest way to get fit as they promote cell growth and repair the body.

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