7 Protein Rich Vegetarian Alternatives That are Not Meat (or even Tofu)

Are you a workout enthusiast who wants to reduce their carbon footprint on the globe by switching to alternative food and diets? But, are you worried about your protein intake because you’ve lived by the myth that plant-based diets lack protein? Or does the idea of tofu being the only good source of protein bores you out? Well, we are here to clear out all your doubts and misconceptions regarding alternative foods and protein intake when switching to alternative foods and diets.

There are many plant-based alternative foods that have a good amount of protein along with other nutrients. Read along to know more:

1. Pulses and legumes

Pulses and legumes are amazing sources of protein. These include all sorts of beans, peas, and lentils. Oh, and did we mention that they are inexpensive, as well? Each serving is loaded with fiber, iron, and even helps in lowering cholesterol levels. They can be taken as soups, or just as an addition to your sauces. Each half-cup serving comes packed with about 9 grams of protein.

2. Nuts and oilseeds

Nuts and oilseeds not only make a great source of protein, but also fiber and healthy fats. Since they are a rich source of healthy fats, they are also calorie-dense. However, these are unsaturated fats which are wonderful for your heart health. We would advise sticking to a handful of them, adding them in your smoothies, garnishing, or just toppings. Every 30 grams of serving gives you 4-8 grams of protein.

3. Greek yogurt

Greek yogurt is a versatile food item that can be used for toppings, dips, and even in smoothies. This versatile food is also a rich source of protein. Each serving of a cup is loaded with 23 grams of protein, calcium, and lots of gut-friendly probiotics.

4. Green peas

Don’t let the looks deceive you. We get it, green peas don’t exactly give the impression that they are rich in protein. But, as a matter of fact, they are a rich source of protein. Add them to stews, vegetable smoothies, salads, or just have them as a side dish. You can enjoy 8 grams of pea protein per cup of a serving.

5. Chia seeds

The benefits of chia seeds are pretty well known. They are super-food, dense in nutrients, fiber, protein, and omega-3 fatty acids. They can be blended into smoothies, and used as garnishing and toppings. Each tablespoon of chia seeds contains 3 grams of protein.

6. Oats

Oat is another great source of protein and is very pocket-friendly. Besides being rich in protein content, oats are also a very good source of magnesium, zinc, folate, and phosphorus. Oats contain a higher form of protein that is not found in your other regular sources of protein. Half a cup of oats provides 5 grams of protein. You can have oats in the form of oatmeal and a substitute for refined flour in your baking goods.

7. Mushrooms

Not many are aware of the fact that mushrooms are an excellent source of proteins. This unassuming vegetable is rich in antioxidants and an all-rounder. It can be consumed as a soup, topping, or stew. Per 100 gram serving of mushrooms provides 3.1 grams of protein.

Final thoughts

Any lifestyle or diet is incomplete without protein. Protein is a vital nutrient that helps in building muscle mass and do away with the extra body fat. Wanting to switch to plant-based meals should not deprive you of any vital nutrients.
On that note, we hope that this list helped you out!