Protein Foods for Vegetarians

Protein is essential to the body to repair tissue, build muscle and maintain an effective immune and hormonal system. Those whose lifestyles call for a lot of physical activity, or have jobs involving rigorous sports training, may need extra protein in their daily diet. The most common food sources of protein are eggs, milk, meat, poultry, fish and dairy products, most of which are considered to be non vegetarian food items. This can often leave vegetarians in a quandary, wondering how to ensure that their daily protein needs are met by eating a vegetarian diet. The answer lies in incorporating the contents of this list of best protein foods for vegetarians into one's daily diet.

Legumes
Legumes are among the best sources of protein. They include a wide range of edible seeds that grow in pods, and are also called dried beans. While there are over 13,000 varieties of legumes growing in the world, we commonly consume only about 40 varieties. Legumes are an important component of most diets because they are inexpensive and easily grown. Consuming legumes also gives you the opportunity to try out different ethnic cuisines. Alternately, you can try to use them in place of meat, in popular dishes such as casseroles and chili. However, if you don't like the resultant food item, you can always use them in salads. Some commonly eaten legumes are chickpeas, split peas, haricot, lentils (red, green or brown), kidney beans, flagelot etc.

Seeds and Nuts
For those who wish to follow a rich and high protein diet for vegetarians, seeds and nuts are essential. They have been a vital source of nutrition for centuries and when included in food are considered to lend the dish, a touch of grandeur. They are available in various forms like, with shell, shelled, whole, halved, sliced, chopped, raw, or roasted. A handful of nuts everyday, is advised, as part of a daily diet, especially to improve your heart health.

Dairy products
Some vegetarians consume dairy foods made from milk, though vegans do not. If you do, select fat free or low-fat milk, yogurt and cheese for daily consumption, to ensure that you get all the protein benefits, while minimizing the intake of fat. You may need to try out a few varieties of low fat dairy products before you settle on the one you like. Some options of soft uncured cheeses are lower fat (dry yogurt) cottage cheese, hoop cheese, kwark (quark) and fat free ricotta, which are high protein foods for vegetarians. While reading the fine print on the products, check the calorie content, and try to pick products that have few or no additives and preservatives. Another suggestion is to pick plain yogurt and add fresh or dried fruit to it.

Cereals & Food Grains
Protein rich foods for vegetarians include cereals and food grains. The ideal way to consume food grains is in the form of whole grain breads (such as wheat & rye), buckwheat pancakes, muffins, scones, noodles and pasta. You could also include high protein breakfast cereals in your diet. You can try out high quality grains such as amaranth and quinoa which are good sources of protein for vegetarians.

There are many vegetables high in protein, which are an integral part of a healthy diet, and should be consumed as often as possible. Our list of protein foods for vegetarians cannot be complete without the mention of different soy foods. With these, you now have the varied high protein food options that you can include in your diet, most of which have the added benefit of being high fiber foods as well!