Food is one of the most important things to keep in mind when it comes to dieting and losing weight. Your choice of nutrient source is fundamental to think about, and you’d be surprised at how much of a difference you’ll see from just following a healthier diet.
There are also plenty of different ways to get your nutrients now. Vegetarian and vegan diets have opened up new possibilities and meat is no longer seen as the only source of protein that you can get. In this article, we’re going to talk about healthy vegetarian protein sources that will help you get in shape with lower calorie counts and higher nutritional value.
1. Nuts and Seeds
It doesn’t matter if it’s in the form of nut butter, as a snack or crushed and added to your shakes. Nuts are a fantastic source of vegetarian protein that tastes great and also contains plenty of healthy fats. It’s an easy way to add plant-based protein to your diet, but consume them raw if possible without any extra additives like sugar.
2. High-Protein Beans
Beans have always been a solid choice of protein. Whether it’s chickpeas, black beans or kidney beans, they contain a fantastic amount of protein each serving when cooked and they also offer complex carbs, fibre, iron, potassium and other beneficial nutrients, making them perfect for a meat-free diet tailored for fat loss.
3. Soybean Products
Be it tofu, edamame or your favourite soy-based vegetarian “meats”, anything made from soybeans are generally packed full of protein and are a great vegetarian protein source. It does require a bit of flavouring, but they contain plenty of nutrients for the body and can be used in a variety of recipes depending on the soybean source.
A cup of cooked lentils contains a whopping 18 grams of protein, making it a fantastic source for a vegetarian diet. They also bear slowly digested carbs and plenty of fibre, making them suitable for promoting a healthy gut and also reducing the risk of cardiovascular complications in the future. Lentils are also rich in antioxidants that can support a healthy heart with plant-based nutrition.
5. Nutritional Yeast
Nutritional yeast has become a favourite ingredient that is typically sold in powder or flake form. It has a nutty cheese flavour, making it a fantastic seasoning that can be used on a wide variety of foods such as pasta, salads, potatoes and even popcorn. If you purchase a fortified nutritional yeast, it can also contain plenty of zinc, manganese, magnesium, copper and all of the B vitamins including B12.
6. Green Peas
Green peas contain a good amount of protein per serving and are also high in vitamins and minerals. They’re often used as a side dish but can be incorporated into many other foods such as pasta, soups and stews.
7. Soy Milk
We mentioned soybeans already, but we felt that soy milk should have its own section. Soy milk contains plenty of fantastic vitamins and minerals and is an excellent alternative for dairy-based dishes such as cheese sauces. Soy milk is incredibly versatile because it can be used as an ingredient or flavoured and consumed as a drink. It’s best to get an unsweetened variety so you can control what you put into it if you want to consume it as a protein-rich weight loss drink.
There you have it. 7 sources that you can use in many dishes in varied forms to help you keep your vegetarian diet exciting. Have questions about nutrition habits to help you achieve the results you desire? Feel free to get in touch for a commitment-free chat.
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