high protein vegetarian diet plan
high Protein consists of amino acids that are usually referred to as the “building blocks of protein”. You may be aware of the fact that there are approximately 20 amino acids out of which 9 are considered to be essential as our body is unable to produce them on its and must be supplied through dietary nutrition.
Protein is mostly considered to be a source through which athletes, bodybuilders, and strength trainers build muscles. It plays a pivotal role in the growth and building of new tissue and also helps in repairing the broken ones that happens during your workout. Positive nitrogen is the term used when you have to maintain the level of high protein to cater to the needs of the body and also to build muscle. But, many vegan bodybuilders find it confusing to obtain high protein and prevent its deficiency through vegetarian sources. So, let’s check out the most important and best high protein vegetables that bodybuilders can benefit from on a day-to-day basis.
Veggies- The Perfect Option for Wholesome Protein Gain:
It is a common assumption between consumers and health professionals that meeting high protein needs through vegetables is hard to achieve. But hang on for a second! You can fulfill your protein requirements through vegetables quite easily and without compromising upon the quality of protein. Here we are not talking about having veggies with a scoop of protein powder. There are vegetables that can offer you a high protein rich diet without being paired with a medium rare steak or rotisserie chicken. Without compromising upon vegan diet principles and ethics, you can gain maximum number of quality proteins from vegetarian sources.
Best High Protein Vegetable Sources:
Let us explore some of the vegetables that are proven to be the powerhouse of high protein.
The following topsix vegetables can easily suffice your protein requirements to fuel your workout routine.
Protein Enrichment- Green is the Color
Soybeans contains more proteins than any other variety of bean. It is important to note that cooked soybeans contain about 28 grams per cup approximately the amount of protein found in 150 grams of chicken. Most importantly, Soybean is among the only two complete plant proteins the other one being quinoa.
In addition to the protein content, the serving of soybean also contains 17 grams of carbs and 15 grams of fats, 58% of which are essential fatty acids. The presence of insoluble fibers in these beans stabilizes metabolism whereas unsaturated fat improvises cardiovascular health.
28.6 g per cup (boiled)
Edamame must have likely been to your plate at some point; there podshave also been a favorite item to be served alongside sushi in a Japanese restaurant. Most probably at the start, you might have under-rated their protein rich capacity but don’t let their small size dodge you because these pods definitely provide some high nutritional value.
To talk about its nutritional value and protein content, Edamame-immature soybean being boiled or steamed in the pod, contains 22 grams of protein per cup. You can definitely pair it with your main protein dish and you will be definitely in reach to recommended protein target of 30g per meal.
Protein content :
16.9 g per cup (cooked)
If we start from beans to chickpeas then beans definitely provides an excellent source of plant-based protein. However, if we talk about legumes then lentils are definitely the successor. When they are cooked, they contain about 18 grams of protein per cup with 230 calories per serving. Definitely a good choice for people watching their calorie intake.
Moreover, lentils are a great source of dietary fibers and contain high amount of the micronutrient’s folate, thiamin, phosphorus, and iron. Experiment it with a cold salad or even use them in a soup or mold them into a protein-packed meat-free patty.
17.9 g per cup (boiled)
Are you eyeing for a fat-free protein food source? Then you definitely have to taste Broccoli. It is an amazing veggie that resembles a miniature tree. For a majority of consumer, it serves as simply a side dish alongside beef or chicken, which is complete disregard of the many nutritional benefits that broccoli itself offers. It would be interesting to know that one cup of chopped broccoli has 2.6 grams of protein all on its own. Moreover, unlike your standard meat-based protein, a cup of chopped broccoli also fulfills 100% of your daily requirements of vitamins C & K.You would be astonished to know that broccoli is also an important source of folate, which is another important vitamin that decreases the risk of certain types of cancers.
2.6 grams per cup
Although peas contain just about 9 grams of protein per cup buttheyprovide a good source of vitamin A, C, thiamin, phosphorous, and iron. Moreover, a sufficient amount of vitamins B and folate found in peas that can help you fight with your cardiovascular diseases. Each serving also contains 5.5 grams of fiber. You can definitely add them in your salad to fuel your workout out routine with the right amount of energy.
8.6 g per one cup
Professional bodybuilders must be quite familiar with the power of asparagus. These thin, green spears appear quite frequently on our dinner plate. Undoubtedly, asparagus is a protein rich vegetable. Only 100 grams of the green stuff contains 2.4 grams of protein. Most importantly, asparagus is one of the premium plant-based sources for vitamin K, and a good source for potassium and antioxidants.
2.4 grams of protein per 100 grams
Protein plays an important part in our daily life. Vegan items are surely a lifeline for bodybuilders who are advocating the concept of veganismand we can extract some quality proteins through vegetables. It is just a misconception that you cannot fulfill your required level of protein through vegetables only. The truth is that vegetables provide you a strength level that could easily support your intensive workout routine and also suffice to your protein intake requirements. They also bring in variety into your menu, which is not the case in meat items. You can even modify your vegan menu on a day to day basis. An important benefit of vegan food sources is that these help in tackling some of your major health problems. Therefore, start living a healthy life by taking a deep dive into the different colors of Vegan Items and enhance your bulking journey to the fullest.