Power Up Naturally: Vegetarian Foods Stronger Than Meat
Aanya Sharma
Lentils – Tiny But Mighty
Lentils are a protein powerhouse, offering about 18g per cup. Rich in fiber and iron, they support muscle repair and aid digestion, making them a perfect addition to soups, salads, or dals.
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Chickpeas – The Versatile Protein Star
Also known as garbanzo beans, chickpeas provide 15g of protein per cup. They’re great in curries, hummus, or roasted snacks, giving you energy without weighing you down.
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Quinoa – The Complete Grain
Quinoa is a rare plant that contains all nine essential amino acids. One cup has around 8g of protein and plenty of magnesium, making it a fantastic rice alternative for a protein boost.
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Tofu – The Protein Chameleon
Made from soybeans, tofu adapts to any flavor. Packed with around 10g of protein per 100g, it’s excellent grilled, stir-fried, or tossed into soups for a satisfying, meat-free meal.
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Edamame – The Green Snack Hero
These young soybeans are a protein-rich snack, offering about 17g per cup. Edamame also provides calcium and iron, promoting bone strength and energy levels.
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Green Peas – The Everyday Boost
Often overlooked, peas contain 9g of protein per cup. They’re rich in vitamins A and C, and when added to rice, pasta, or soups, they turn simple meals into protein-rich dishes.
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Tempeh – The Fermented Power Block
Tempeh, a fermented soy product, boasts 20g of protein per 100g. With its nutty flavor and firm texture, it’s a perfect meat substitute that supports gut health too.
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Chia Seeds – Small but Super
Chia seeds offer 5g of protein per ounce, along with omega-3s and fiber. When soaked, they form a gel-like texture, great for puddings or smoothies that keep you full longer.
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Almonds – Crunchy Protein Snack
A handful of almonds delivers 6g of protein, healthy fats, and vitamin E. They make a great post-workout snack that aids muscle recovery and boosts brain health.
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Next: 10 Plant-Based Foods for Better Heart Health