Published 07-02-2023

5 Protein-Packed Foods for Healthy, Vegetarian Meals


5 Protein-Packed Foods for Healthy, Vegetarian Meals

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Eating less meat may be beneficial to most of us. According to research, eating a balanced diet low in saturated fats lowers your chance of getting heart disease and other chronic illnesses.  While chicken and fish are good replacements for red meat, which is heavy in harmful fats, vegetarian choices provide important vitamins, minerals, and fiber that chicken and fish do not. Nutritionists at Johns Hopkins University recommend and explain five foods strong in protein and other nutrients but low in meat.


1. Vegetables 


Some vegetables, such as spinach, broccoli, and Brussels sprouts, are good sources of protein.

Spinach, broccoli, and Brussels sprouts are considered good sources of protein because they contain significant amounts of protein relative to their calorie content. This makes them a good option for those looking to incorporate more protein into their diet.

For example, 100 grams of cooked spinach contains about 2.9 grams of protein, 100 grams of cooked broccoli contains about 2.8 grams of protein, and 100 grams of cooked Brussels sprouts contains about 3.4 grams of protein.

While these vegetables are not as high in protein as legumes, nuts, and seeds, they still make a significant contribution to overall protein intake and provide additional health benefits, such as vitamins, minerals, and fiber.

Additionally, many people consume these vegetables regularly as part of a balanced diet, which can help to increase their overall protein intake. By including a variety of protein sources, it's possible to meet your protein needs and support overall health and wellness.



2. Nuts


Walnuts, almonds, and pecans are examples of tree nuts; do not mix them with peanuts, which are legumes. Tree nuts are rich in protein, fiber, and fat that are good for your heart. However, keep in mind that they are heavy in calories, so portion control is essential. A handful of tree nuts (approximately 1 ounce) is a nutritious snack that aids in:

* Cholesterol: Almonds include fiber, vitamin E, and added fats, which all help in decrease dangerous LDL cholesterol levels. Walnuts include omega-3 fatty acids, which are beneficial to heart health and help decrease high LDL levels.

* Cancer: Tree nuts include vitamin E, which helps lower the incidence of breast, colon, and prostate cancer. Brazil nuts include selenium, an essential element for reducing cancer risk.

* Brain health: 'Walnuts' omega-3 fatty acids boost brain health as well.

* Skin: Monounsaturated fats and vitamin-E help to create healthier skin.

Meal suggestion: Recommend introducing nuts to salad, stirring them into an adding a handful to your lunch as a fast snack.



A variety of beans and peas, including lentils, chickpeas, and black beans, are considered legumes. They include high levels of protein, fiber, and a number of important minerals, including as calcium, potassium, magnesium, and iron. Don't be fooled by their little size. They provide excellent health benefits for:

* Legumes' fiber has a dual-purpose in lowering cholesterol and diabetes. It lowers cholesterol and stabilizes blood sugar levels, which is beneficial for those with diabetes.

* Cancer: Because legumes are rich in antioxidants, they can reduce the chance of developing cancer.

* Weight management: Legumes' fiber makes you feel satisfied more quickly, which may help you avoid overeating.

Meal suggestions: Add to salads, fill baked potatoes, make vegetarian soup, or puree for a spread on sandwiches as recommended meals. If you're purchasing beans in a can, search for the phrase "no sodium added" on the label. On the other hand, because they are typically packed in a high-sodium liquid, make sure you completely wash canned beans in water.




Tofu, Tempeh, Soy milk, and Soy nuts are all examples of whole soy foods that are excellent providers of lean protein. Soy is a complete protein, which means it has all the necessary amino acids for your body to utilise it to its full potential. Many essential nutrients are removed from processed soy products, including those used in bars and snack foods. So, to acquire the most nutritional value and to receive the most health advantages, stick to whole soy. For example:

* Heart health and cholesterol: Because Soy is a plant-based food, it has no cholesterol and little saturated fat. According to certain studies, soy may aid in lowering cholesterol. Your risk of heart disease is reduced to folate, B vitamins B6 and B12, calcium, magnesium, and potassium, all of which are contained in soy.

* Hair, teeth, bones: With its folate and vitamins B6 and B12, soy nourish your scalp, hair follicles, and developing hair in addition to your teeth and bones. Soy's calcium content contributes to strong teeth and bones.

Meal suggestions: Boil 1/2 cup of soybeans for a nutritious, 100-calorie snack. Add a little sea salt once it has cooled. Since you must squeeze the pods to release the bean, you may take your time to enjoy your snack.




Yogurt has benefits for both your digestive system and taste receptors. When arranging your menu, keep in mind that Greek yogurt has more protein, ordinary yogurt has more calcium, and dairy, a beverage similar to yogurt, has more probiotics. Whatever yogurt flavor or style you select, you may take advantage of the following benefits perks:

* Digestive health: The billions of beneficial bacteria required for a healthy digestive and immune systems are maintained by yogurt. Additionally, the bacteria in yogurt help in the body's digestion and absorption of essential nutrients.

* Bone health: Yogurt's protein and calcium content help to maintain strong bones.

Meal suggestion: For a nutritious snack, add some almonds with yogurt in the suggested meal.

A nutritionist or your primary care doctor should be consulted as soon as you begin adding or removing items from your diet.

Ayurvedic experts with the most expertise are available for online consultations at They will evaluate your present state of health and create a diet plan that combines Ayurvedic suggestions with other choices to suit your needs.

Last Updated: Feb 7, 2023

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