Top 10 High Veg Protein Foods for Your Diet

Incorporating protein in our diet is a very important when we are especially in a weight loss or muscle building motive. Meat equals protein, all sort of animal derived food has protein in it especially some parts like chicken breast is full of protein.

Yes, there are options like protein powders, which is way better than taking protein via food, because these protein powders are solely solid proteins which are formulated in a way which makes them easily digested and are provided with benefits like maximum absorption.

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But what if you are a beginner getting into workout and want a protein on which you are not ready to spend thousands and you are a vegetarian, I got you!

1. TOFU

Protein: 8g per 100gram

Calories: 76

2. CHICKPEAS

Protein: 19g per 100gram

Calories: 364

3. COTTAGE CHEESE

Protein: 11g per 100gram

Calories: 98

4. NUT MILK (ALMOND)

Protein: 4g per 100ml

Calories: 40

5. GREEK YOGURT

Protein: 10g per 100gram

Calories: 59

6. MUSHROOMS

Protein: 3.1g per 100gram

Calories: 22

7. GREEN SPROUTS

Protein: 3g per 100gram

Calories: 30

8. PEANUT BUTTER

Protein: 25g per 100gram

Calories: 588

9. SOYBEAN OR SOY MEAT

Protein: 36g per 100gram

Calories: 446

10. SEEDS (CHIA, SABJA, QUINOA)

CHIA – Protein: 16.5g per 100gram

– Calories: 430

SABJA – Protein:14.8g per 100gram

– Calories: 60

QUINOA – Protein: 4,4g per 100gram

– Calories: 120 (cooked)

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How to Increase Protein Absorption in your Body?

This is science, just pure science.

Point number 1, protein in bulk will not get digested easily, so eat or drink small amounts of protein throughout the day for better absorption.
Animal proteins do not have cell wall so can easily be digested by our stomach acids, hence better absorption. So, if you have a option, just go for it.
Concentrated or purified plant proteins have their cell walls removed like the wheat gluten or protein isolate which you get in the market. That can be opted if you are an obligate vegetarian. They are way better and has an absorption rate almost similar to animal protein sources.

For example, if you take in 60 grams of protein in one go for your lunch or dinner, probably only 30 grams will get digested. So, split it up and have one for brunch and another for lunch, from this your body will utilize all 60 grams.

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If taken in excess, the undigested protein may get its way to the colon where it ferments and eventually releases toxic substances like ammonia, according to Michael Greger MD, FACLM. So that’s not only useless, but harmful to eat more.

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