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Protein is essential for replacing and restoring tissues, building muscles, maintaining a healthy hormonal and immune system.
Chicken Breast : It is one of the richest sources of protein and is super low in terms of fat.
Canned Tuna :Canned tuna contains 50 grams of protein per can and is one of the richest sources of omega three. Green Vegetables : Green leafy vegetables are the best source of protein for the vegetarians. Nuts And Seeds :Nuts like almond, cashew and walnuts have high protein ratio and considered to be one of the best sources of proteins. Including these food products in your daily diet would help you to build muscles in a short period of time and will keep you fit and healthy. With growing consciousness about health and wellbeing and a desire to save mother Earth, more and more people are opting for vegetarian or vegan diets.
For example, some of the common concerns are – Will I get adequate protein from the non meat diets? The good news for people facing such dilemma is that plant based proteins are not inferior or insufficient in quality.
Nuts may have been notorious so far as a high fat snack but the fact is that nuts are laden with good fats, a high amount of protein and antioxidants like vitamin A and E.
Considering the fact that an average person of 150 lbs requires almost 55gms of protein a day, 29gms of protein from one cup of soy is a great amount of nutrition which can cover half of the nutritional requirement of a day. If you are not a vegan and are open to consuming dairy products then it is a great way to meet your protein requirement.  Just remember to choose from low fat varieties of dairy products like milk, cheese, yogurt, etc.
Foods like peas, lentils, kidney beans, chick peas, etc come under a category called legumes or pulses. Another thing to be kept in mind is that plant foods are lower in one or other amino acids and hence mixing different kind of foods in one single day’s diet helps in meeting the need of all the amino acids.
It is evident from the abovementioned foods that there are enough plant based sources of protein which produce high quality protein and which can be incorporated in our daily diets without any problems. Studies also confirm that vegetarians and vegans live, on average, six to 10 years longer than meat-eaters.
Whether you eat them as snacks or make almond milk, almonds are an excellent plant-based protein source. A plate full of quinoa, kale, and mushrooms provides a nice protein punch.Garnish it with sprouts for even more protein.
Rich, hearty, vegan bean soups like this Black Bean Mushroom Soup, provides lots of protein.
The infographic below illustrates some of the key sources for vegan protein as well as iron.

I am hesitant to include soy in my diet because of soy’s estrogen-mimicking compounds and Quinoa because hidden human consequences. I also blogged about protein and how I get enough protein from my smoothies without protein powder. Coincidentally, I was reading your blog eariler today and read your wonderful post on protein as well as other interesting and relevant posts. SubscribeStay connected to the latest healthy, green and natural living ideas you can use.Subscribe for our FREE Email Newsletter & Juicing E-Book. Proteins are known as the building blocks of life: In the body, they break down into amino acids that promote cell growth and repair. These are one of the easiest ways to add proteins to your daily diet and can be used in breakfast, lunch or at dinners. Fish oil has high quantity of omega 3 which is helpful in preventing diseases related to liver and heart.
While it is certainly rewarding to opt for a non meat diet the one dilemma which people generally face  and which sometimes inhibit them from opting for vegetarian diets are there concerns about availability of protein in vegetarian diet.
Since plant foods are lower in one or other essential amino acids (the building blocks of protein) it is important to mix and match diets and eat a variety of foods in order to procure all the amino acids required by the body. The great thing about nuts is that they are packed with such proteins which are ready to use for the body.
A quarter cup of raw peanuts which is also one of the cheapest variety of nuts, contain as much as 9gms of protein. Soybeans are known as complete proteins and they are supposed to be as good as any animal based protein.
Another advantage about soy is that it can be eaten in a variety of forms like soy curd, tofu, meat analogues, Cheese, yogurt, milk, tempeh, etc. The low fat varieties are low in fats and calories but they are equally good so far as protein and calcium are concerned.You can include dairy products in your diet in many ways be it yogurt at breakfast time or low fat cheese in your evening snack.
These pulses are also a very good source of protein and should be included in daily diet in various forms. For example, you can combine rice with beans, whole grains and legumes in the same day’s diet and can reap maximum advantage. Eating a variety of foods can easily fulfill our daily requirement of protein and can give way to a healthy living. There is so much research pointing to the health benefits of a diet rich in fruits, vegetables, beans, nuts along with other sources of protein.
I mix some in with pureed pumpkin and bake it, it’s phenomenal and keeps me full for so long – much longer than animal protein, shockingly enough! Thank you so much for including my post ” Where Do You Get Your Protein?” in Friday Finisher!

By adding chicken breast to your diet, you can easily control your weight and lead a healthy and happy life. The white part of the egg is rich in minerals and calcium and is helpful in avoiding diseases like breast cancer, muscle contractions and cataracts. Raw fish has 12 grams of protein per 100 gram and can be a good source of minerals and proteins. There are ample sources of plant based protein which can fulfill daily protein requirements of a healthy adult.
Nuts like groundnuts, almonds, cashew nuts and pine nuts are quite high in protein.  You can eat nuts in various ways. Other nuts like almonds contain 8 gms per and pistachio contain 6gms of protein in a quarter cup. Soybean has been considered as a miracle food since ages because it is loaded with protein, vitamins, minerals, essential fatty acids and fiber. When we talk about grains we generally refer to wheat but the fact is that other than wheat there are many other grains which contain high amount of proteins.Quinoa, buckwheat, amaranth and oats are some of the grains which are high in proteins.
One cup of fat free cottage cheese provides you a whooping 31 gms of protein and a cup of fat free yogurt supplies you as much as 14gms of protein.
But your suggestions are things I actually do like, so I’ll keep these in mind – thanks! I am trying to reduce meat consumption and it’s nice to know of alternatives for protein. The soybean derived tofu is considered to have more quantity of protein fibers as compared to meat.
The only word of caution while eating nuts is to eat them moderation since nuts are high in fats. Taking three to four servings of low fat or non fat dairy products is a good way to fulfill protein requirement. A cup of lentils contain almost 18 gms of protein whereas a cup of beans like kidney beans, lima beans, pinto beans, black beans, garbanzo beans (popularly known as chickpeas ) contain as much as 15 gms of protein which make it a plant based high protein food. Here are 14 good vegetarian and vegan sources, and tips on how to add them to your diet today.
Including these grains in our daily diet can make it easier to meet the daily protein requirement through non meat foods.

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