If you’re a vegetarian looking to boost your health with high-protein foods, you have plenty of delicious and nutritious options. Protein is essential for muscle repair, immune function, and overall vitality. Here are some wellhealthorganic high-protein vegetarian foods to include in your diet:
1. Lentils (Dal)
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Protein: ~18g per cooked cup
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Rich in fiber, iron, and folate.
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Great in soups, curries, or salads.
2. Chickpeas (Chana)
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Protein: ~15g per cooked cup
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Versatile for hummus, curries, or roasted snacks.
3. Quinoa
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Protein: ~8g per cooked cup
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A complete protein (contains all 9 essential amino acids).
4. Paneer (Cottage Cheese)
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Protein: ~14g per 100g
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Excellent source of calcium and good fats.
5. Soy Products (Tofu, Tempeh, Edamame)
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Tofu: ~10g per ½ cup
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Tempeh: ~15g per ½ cup
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Fermented soy (tempeh) is great for gut health.
6. Greek Yogurt (or Plant-Based Yogurt)
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Protein: ~10g per 100g (Greek yogurt)
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Probiotics support digestion.
7. Nuts & Seeds
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Almonds: 6g per ¼ cup
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Chia Seeds: 5g per 2 tbsp
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Pumpkin Seeds: 8g per ¼ cup
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Great for snacking or adding to smoothies.
8. Peanut Butter
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Protein: ~8g per 2 tbsp
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Healthy fats and energy booster.
9. Green Peas
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Protein: ~8g per cooked cup
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Also rich in vitamins A, C, and K.
10. Whole Grains (Oats, Brown Rice, Barley)
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Oats: 6g per cooked cup
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Fiber-rich and heart-healthy.
11. Seitan (Wheat Gluten)
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Protein: ~25g per 3.5 oz
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A meat substitute with a chewy texture.
12. Spirulina (Blue-Green Algae)
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Protein: 4g per tbsp (highly concentrated)
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Also rich in iron and antioxidants.
Tips for Maximizing Protein Absorption:
✔ Combine complementary proteins (e.g., rice + dal, hummus + pita).
✔ Include fermented foods (like tempeh) for better digestion.
✔ Snack on nuts & seeds for sustained energy.
By incorporating these high-protein vegetarian foods, you can maintain muscle health, energy levels, and overall wellness naturally. Would you like a sample meal plan?
