The following research shows that non-meat foods are still the best sources of protein, which is why it is advisable to find out which friendly foods are high in protein in your meals.
1. Falafel cake
If you eat about 100 grams of Falafel cake it will provide 113 grams of protein for the body. It contains lots of vegetables, nutritious beans so it’s very suitable to become good vegetarian food for people who are exercising with effective muscle gain.
Nutritional cakes for the vegetarian body
2. Types of cheese
Most cheeses are high in protein. According to research shows: 100 grams of cheese contains 30-35 grams of protein, so you should eat regularly every day.
3. Japanese soybeans/soy sauce (Edamame)
Did you know, if you eat 100 grams of Japanese soybeans, your body will receive 11 grams of protein? Their taste is quite similar to soybeans in Vietnam, but because they were bred by the Japanese, they have larger and more fragrant fruits and seeds.
Soybeans/soy sauce contains a lot of fiber, folate, manganese, vitamin K, carbs, protein, omega-3, calcium, and zinc. The way to absorb all their nutrients is to absorb them and eat them with spices.
Japanese soybeans are an excellent source of healthy nutrients
About 100 grams of spirulina will provide 57 grams of protein. They are spiral-shaped microalgae with a greenish color and a slightly fishy taste. Compared to other high-protein vegetarian foods, soybeans are at the top and are 3 times higher than beef.
Spirulina contains a large amount of iron, manganese, selenium, potassium, vitamins A, B1, B2, B6, B12, E, … At the same time, they also contain many amino acids such as lysine, threonine that can cure hepatitis, reduce high cholesterol. , help fight cancer, malnutrition, …
5. Peanut butter
This must be a high-protein vegetarian food that is extremely familiar to gypsies, right. 100 grams of peanut butter will provide up to 25 grams of protein. Peanut butter also contains a lot of vitamin E, so it’s extremely good for the heart.
Peanut butter is not only delicious, but also very healthy
Your body will get 9 grams of protein if you add 100 grams of lentils. This is a very healthy protein-rich vegetarian food. You can combine them in many dishes from vegetable salads or added to soups.
7. Chia seeds
100 grams of chia seeds will provide 17 grams of protein for the human body. Chia seeds also contain high amounts of omega-3 and essential fiber.
Like hemp seeds, it contains very little Lysine. But in return, chia seeds contain more iron, calcium, zinc, antioxidant compounds. You can mix it into chia seed juice or add it to smoothies or juices to increase nutrients.
Chia seeds are easy to find on the market and easy to use
Supplementing with 100 grams of buckwheat provides up to 13 grams of protein. Main buckwheat is derived from rhubarb. The Japanese often use it to prepare a noodle dish called Soba. For other countries, buckwheat will be processed into powder or form like oats.
Regularly eating buckwheat will help reduce blood cholesterol, improve circulation and control blood sugar.
9. Pumpkin seeds
100 grams of pumpkin seeds will provide the body with 19 grams of protein. This is also the vegetarian food rich in protein that experts recommend the most.
In addition, pumpkin seeds also supplement omega-3: Help to sleep, reduce inflammation, help increase the immune system, improve prostate, fight diabetes.
Pumpkin seeds contain abundant nutrients
10. Other vegetables and fruits
If we mention the nutritious vegetarian protein source, we cannot ignore the fresh green vegetables. You should regularly eat a lot of spinach (spinach), broccoli, potatoes, asparagus, … so that your body receives a large amount of essential protein.
You may not know: According to Fortune Business Insights™, the global plant based protein supplements market size was USD 4.79 billion in 2019 and is projected to reach USD 7.08 billion by 2027, exhibiting a CAGR of 5.1% during the forecast period.