Vegetarian Sources of Protein: 5 healthy and meatless foods that are high in this nutrient

Protein is one of the vital nutrients that one should have in their body for ideal health and for proper growth. As we all know, protein is known as building blocks of the body as it helps not only repair but also promote muscle strength, satiety and weight loss. Many vegetarians across the world worry whether they are getting an adequate amount of proteins or no. Ideally, one should get around 1.2 to 1.6 grams of protein per one kg of a person's body weight. Many non-vegetarians turned vegetarian and vegans also have the same concern as they will not have eggs and meat in their daily diet as they had.

So, if you are looking out for some of the best and easily available protein-rich food items then you are at the right place as today we have compiled some of the top vegetarian and meatless protein loaded food items.

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1. Lentils and beans
Lentils and beans are loaded with proteins and are a great replacement for the meat. Aside from protein, they are also known for the fibrous content.

2. Almonds and other nuts
Nuts and seeds are also great sources of protein. Aside from this, they are also packed with good fats, iron, calcium, magnesium, selenium, phosphorus, antioxidants, vitamin E and B among others. So, have a handful of nuts when hungry and get the ideal dose of protein.
 
3. Peanut butter
Peanut butter lovers can rejoice as they have one more reason to stock up in their refrigerators. Nuts and nut butters are one of the great sources of this nutrient. One should make sure that they opt for the natural nut butters to avoid the oil, sugar and unwanted salt.

4. Dairy products
Dairy products such as paneer, milk and yogurt also provide amino acids. If you are a vegan then you can go for the substitutes, which is tofu and soy milk. They are also loaded with proteins.

5. Spinach and other vegetables
Spinach is one of the superfood veggies as its nutritional profile is amazing and they are also rich in protein. Aside from this veggie, cauliflowers, broccoli, asparagus, artichokes, potatoes, sweet potatoes and Brussels sprouts are also protein-rich vegetables as well.

Other protein-rich food items which have nutritional value quite close to livestock products are oats, mushrooms, quinoa, whole-grain bread and pastas, green peas brown rice, tofu, tempeh, chia seeds, edamame and other soy-based products are also very rich in this nutrient.