Protein-rich pulses and beans
Beans and legumes are excellent sources for vegetarians. And these make better salads, soups and different recipes than non-vegetarian ones. In lentils and pulses
Pulses
Black beans
Lima beans
Soya beans
chickpeas
Kidney beans
Peanut
What are protein-rich vegetables?
Vegetables and dark green leafy vegetables are rich in fiber, vitamins and minerals. All these are rich in protein. These are also low in calories.
- green peas
- Corn
- Asparagus
- Broccoli
- Lima beans
- Greens
- Potatoes and sweet potatoes
- Boiling them in steam and taking one cup can provide 5 grams to the body.
Protein-rich nuts and seeds
Nuts and seeds have recently been added to the daily diet by many. Nuts and seeds of plants like pumpkin seeds, sunflower seeds, flax seeds, chia seeds, pumpkin seeds, hemp seeds etc. Both are good sources of protein. Add this as a snack. Can be eaten with oats in breakfast. Both nuts and seeds are rich in protein.
Peanuts
Almonds
Cashew
Pecans
Pistachio
Hazelnuts,
Walnuts
Pumpkin seeds
Sunflower seeds
Sesame seeds
What are whole grains rich in protein?
Whole grains are unprocessed. You eat it in its natural form. By doing this you get all the health benefits like protein, vitamins and minerals.
- Semolina or quinoa
- Brown Rice
- Whole wheat
- Barley
- Small grains
- Oats
- Corn
What are protein-rich dairy products?
Milk is not only rich in calcium but also rich in protein. Milk contains two types of proteins. 20% whey is 80% casein. The body digests whey protein more quickly and casein protein more slowly. Dairy products are good sources of protein which contain nine essential amino acids. So you can get protein from milk too by choosing healthy ones.
Yogurt
Cottage cheese
Cheddar cheese
Whole milk
Low-fat yogurt
Protein rich soy foods
Tofu is a soy product. For those who are allergic to milk, it is made from soy soy You can take milk, tofu etc. Tofu contains 15 grams of protein per 122 grams and is also a good source of calcium and iron. Tofu is soft. You can use it in any way like soup, salad, gravy. Soy milk is not only protein but also a source of calcium, vitamin B12 and vitamin D.
Soy milk maintains a high protein content. Also contains nutrients. Notably, it helps reduce food intake as it acts like solid food unlike soy milk.
