Easy and Healthy Plant Based High Protein Meal Ideas

Plant-Based High Protein Meal

Are you dreaming of getting those ripped muscles and toned slim body like a model? Then, protein is going to be your favorite companion. Plant-Based High Protein Meal helps in boosting cell growth and healing in the human body. Moreover, it helps in skin rejuvenation, hair growth, and muscle building. However, vegetarians sometimes feel that there are not enough options to add natural protein sources to their balanced diet for weight loss management.

Let us break the misconception that there are limited options for high-protein vegetarian food. Today, we are going to discuss what you can easily add to your nutritious meal plan for weight loss.

Here are examples of High-protein plant-based foods: 

1. Lentils

Lentils make a rich source of high-protein plant-based meals while also being budget-friendly. These also make a great option for vegetarian dishes like vegetarian lasagne and vegan sweet potato pie. Around 1/3rd of the calories coming from lentils belong to protein. So you get one of the highest protein-by-weight ratios in your balanced diet for weight loss management with lentils.

If we compare them to barley, rice, or oats, then they have around 2 times more protein content. You can also add these wholegrains with lentils to make a complete meal in terms of essential amino acids. Taking around 3 heaped tbsp of cooked lentils can give you 9 grams of protein. Lentils also contain fiber, folate, and potassium.

2. Beans

Next Plant-Based High Protein Meal on our list are beans! And the best part is that you can choose from a variety of options as per your liking. If you don’t like kidney beans, no worries, try pinto, chickpea, and many more. Chickpeas are one of the most commonly found and high-protein-rich beans. These are also called garbanzo beans.  So you can add protein and a variety of tastes to your diet. In Asian culture, beans are a staple food choice because of their high protein serving.

A cooked cup of beans contains around 15 grams of protein. These also help in adding fiber, potassium, manganese, folate, and iron to your diet. In addition, if you are suffering from high cholesterol or blood sugar levels, then beans can help you. As per a study, beans also help in managing low blood pressure and belly fat reduction. You can try tasty and simple dishes like chickpea salad or pinto chaat.

3. Paneer

Paneer is a type of Indian cheese And is a delight for every vegetarian. it is high in nutritive value with its rich content of calcium and protein. Paneer aids in various bodily functions and provides instant energy to the body. That is the reason it should be part of your daily diet and even more so if you are a vegetarian since it’s a major source of protein. Paneer is also a good source of calcium which helps in strengthening the teeth and bones.

In Every 100 grams of paneer, there is 265 calories, 1.2 grams of carbohydrates, 20.8 grams of fat, 18.3 grams of protein and 208 mg of calcium. Moreover, Paneer is rich in potassium and selenium which are beneficial for your mental as well as physical health. You see, potassium helps in curbing memory loss and selenium helps with infertility issues.

4. Green peas

One cup of green peas contains around 9 grams of protein which is even more than a cup of milk. In addition, one cup of green peas can also provide 25% of your daily fiber need. It also contains a large amount of thiamine, manganese, and folate. They are also a rich source of vitamins A, K, and C.

You can get a fulfilling dish with green peas as they also contain iron, zinc, copper, and phosphorus. You can green pea paratha or can make green pea curry with tomatoes. And enjoy a hearty and delicious meal!

Coming from the peas family, we have soya beans which are also an immense source of protein. One cup of soya chunks contains 28 grams of protein, 10 grams of fiber, and 175 milligrams of Calcium.

5. Oats

Another one Plant-Based High Protein Meal is oats. Are you looking for a simple yet delicious way of adding protein to your diet? Then try oats or oatmeal. A ½ cup of dry oats contains 5 grams of protein. Moreover, you also get 4 grams of fiber along with minerals like zinc, folate, magnesium, and phosphorus.

Oats have higher protein content and quality compared to grains like wheat or rice. Also, oats can be used in multiple ways for several creative and delicious recipes. For instance, you can make oats cookies with brown sugar, banana oatmeal, masala oats, and much more.

6. Chia seeds

Chia seeds are taken from the plant named Salvia hispanica. Originally, these are found in Mexico and Guatemala. However, agricultural advancement has made their vegetation possible in several other regions. Around 28 grams of chia seeds provide 5 grams of protein and 10 grams of fiber. Moreover, it is a plant-based protein source which is appropriate for vegetarian diets as well.

One tablespoon of chia seeds in your balanced diet for weight loss management will also give you iron, calcium, and selenium. Moreover, they provide a rich source of omega-3 fatty acids and antioxidants. They have a mild taste so you can add them in several different recipes. You can prepare smoothies by combining them with other fruits like oranges and bananas. Chia pudding is also a tasty way of adding chia seeds to your nutritious meal plan for weight loss.

7. Tofu

As per the US Department of Agriculture, one cup of tofu offers 21.8 grams of protein. Moreover, tofu makes a perfect replacement for paneer. So if you have just turned vegetarian and missing delicacies like shahi paneer and matar paneer, then try making them with tofu. And you won’t be able to tell the difference at all. You also get 65 milligrams of Magnesium, 282 milligrams of phosphorous, 421 milligrams of Calcium, and 3 milligrams of iron. So you get a meal jam-packed with essential nutrients from your diet.

8. Nuts

Nuts are equal to superfoods. They are jam-packed with protein, complex carbs, omega fats, and vitamins. Nuts like cashews and almonds are one of the highest sources of protein. Do you know that 20-25 almonds contain around 6 grams of protein? You can add them to your oatmeal or have them soaked overnight directly. Roasted almonds as snacks are also a good munching option which also adds protein to your balanced diet for weight loss management.

Conclusion

Protein is a crucial component of the human diet. As per the Dietary Reference Intake report, a man needs 56 grams and a woman needs 46 grams of protein a day. Therefore, adding protein-rich foods becomes important. Moreover, a balanced protein diet is also good for weight loss. There are several vegetarian foods that you can add to your nutritious diet plan for weight loss.

Frequently Asked Questions:

What plant-based foods are highest in protein?

Plant-based foods can be excellent sources of protein, and including a variety of these foods in your diet can help you meet your protein needs. Here are some plant-based foods that are especially high in protein:

  1. Lentils
  2. Chickpeas
  3. Quinoa
  4. Tofu
  5. Edamame
How can I get 100 grams of plant protein a day?

Adjust portion sizes and food choices based on your liking and nutritional needs:

Breakfast:

  • Smoothie
  • Greek Yogurt Parfait

Lunch:

  • Quinoa Salad
  • Protein-Packed Trail Mix

Dinner:

  • Stir-fried tofu and Vegetables
  • Hummus and Veggie Sticks

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