High Protein Foods: Top 10 Meatless Protein Foods & Recipes
What Happens When We Eat Protein In Our Food?
Protein is used by your body to build and repair tissues. The body also needs protein to create hormones, enzymes, and other chemicals in the body. You need to eat plenty of protein foods every day to keep your metabolism running, your energy level up, and maintain a stable blood sugar level.
In 2 minutes or less, you can get the diet plan that will turn your body into a fat burning machine.
So what happens when we consume the protein in our food? When protein foods enter the intestine they are broken down by the digestive enzymes. The intestine cannot absorb whole proteins so it needs to be broken down into single amino acids or chains of amino acids called peptides. The amino acids and peptides are then absorbed into the bloodstream and delivered to different parts of the body where they are needed to produce more protein or used to release energy. Usually, proteins are first delivered to the liver, where most new proteins are made. Excess proteins also go to the liver to be used as fuel for metabolism.
Your body’s requirement for protein and amino acids will depend on your growth and development, or whether you are injured or have an illness. Foods are often rated as protein-rich in terms of how complete their amino acid profile is. Meat and animal products usually score high in amino acid profile and regarded as high-quality protein. However, vegetables can also be regarded as protein-rich foods. If you are aiming for a healthier diet without any meat, you should choose these meatless protein foods recipes below.
Nut butter is a delicious vegetarian proteinsource that you can eat every day. Aside from high levels of protein, it is also a good source of fiber, potassium, and magnesium. Nut butter is rich in vitamin B-6, which promotes healthy liver and improves metabolic process. If you are trying to lose weight, just eat nut butter in moderate amounts because it is a bit high in fat. You can use nut butter as a snack dip for your apples, banana, or celery. You can add more flavors and thicken your smoothie by adding nut butter.
Oatmeal 6g per cup
Oatmeal is a great choice for breakfast and snack because it is rich in fiber and protein. Just half a cup serving of oatmeal provides 5 grams of protein. If you want to put more vegan protein in your oatmeal, you can add milk, fruits, or spices. However, oatmeal does not contain all of the nine essential amino acids but it has an amino acid score of 86, higher than wheat cereals or rice cereals. It is a good source of whole grains that help reduce inflammatory disease and maintain a healthy weight.
Greek Yogurt 10g/100g
Greek yogurt is a healthy protein source because it has lower fat content. It contains twice as much protein as regular yogurt. It can also replace sour cream because Greek yogurt has almost 5 times more protein. It goes perfectly well with Mexican dish as a replacement for sour cream. If you are buying Greek yogurt, choose the ones made from organic milk because it is free from growth hormones and antibiotics.
Eggs – 13g per 100g
Eggs are a great source of protein and it is also rich in vitamin A, E, and K, and a range of vitamin B12, folic acid, and riboflavin. You have to consume 2 large eggs to get the 13 grams of protein. It is a very fast and easy food to prepare at any time of the day. You can cook it any style you want or you can have it hard boiled if you are on the go.
Beans – 15g/per 180g
Beans can provide 15 grams of protein per 180 grams serving. It is also a rich source of fiber, iron, and calcium. Black beans have been gaining popularity for its protein-rich reputation and its ability to maintain healthy blood sugar levels. Black beans are also good for the digestive system because it has a good ratio of fiber and protein. If you are trying to lose weight, it is recommended to eat black beans because it has low-fat content. You can choose any type of bean you want and you can get at least 20% of your daily protein in a 1 cup serving.
Cauliflower – 5 g/per 180g
Cauliflower is a great vegan protein source for people who are trying to lose weight because they are very low in saturated fat and cholesterol. It is also rich in vitamin C and K, folate, vitamin B6, pantothenic acid, manganese, and phosphorus. It is recommended to eat at least ¾ cup of this cruciferous vegetable every day.
Broccoli – 5g/per 180g
Broccoli is another cruciferous vegetable that is rich in protein and fiber. It is known to reduce the risk of cancer and heart disease. You can always include broccoli in your veggie casserole dish, soups, and other healthy vegetarian recipes. If you want a meatless dish but you still want more protein, you definitely have to include broccoli.
Nuts – 6g/per handful
Nuts can be a good source of protein, especially almonds, which is considered as the highest protein-nuts. Nuts are proven to lower cholesterol and it is packed with nutrients such as magnesium, folate, vitamin E, and healthy fats. You can have it as your healthy everyday snack.
Spinach – 5g/per 180g
Spinach contains enough protein to make it to the list of the best meatless vegetarian proteinsource. One cup of cooked spinach contains 5 grams of protein. It is also a good source of vitamin A & C, niacin, zinc, antioxidants, beta-carotene, and flavonoids. There are different types of spinach, but the most recommended are the baby spinach or leafy spinach. You can add spinach when you are making your fruit smoothie to increase its protein content.
Seeds – 6g/per handful
Seeds that are high in protein include pumpkin seeds, sunflower seeds, hemp seeds, chia seeds, sesame seeds, and flax seeds. Seeds are rich in vitamin E, zinc, fiber, and monounsaturated fats that keep your heart healthy. Studies have found that seeds can also prevent weight gain and the development of heart disease. It is recommended to eat raw organic seeds.
Milk and Soy Milk – 3.3g/per 100g
Milk and soy milk has the same amount of protein per serving. You can add more protein to your food by adding milk. Organic soy milk is a great vegetarian proteinsource and it is free from pesticides and herbicides. In order to increase your daily dose of milk consumption, you can use milk in cereals, hot chocolate, and a milkshake.