High Protein Vegetarian Meals

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Fulfilling the essential protein is important for the body. Protein is useful for the growth and repair of our damaged tissues. In addition, protein is also useful for maintaining and building muscle mass without gaining some fat. We know that the source of protein can be obtained from animals and plants.

However, people who are on a vegan diet certainly do not get protein from animals. Well, you can get the best source of protein from plants. Even for those who are not vegetarian, it is important to have high protein vegetarian meals every once in a while since our body needs it.

High Protein Vegetarian Meals

In order to get protein, usually someone consumes meat, but for those who are vegetarian, there are other ways to get their source of protein.

Source of Protein Vegetarian Meals

1. Peas

High Protein Vegetarian Meals

The first way of gaining high protein vegetarian meals is the ones that contain peas. Peas are a fairly high source of protein, which is 7.5 grams per 1/2 cup.

Not only that, these foods contain fiber, protein and magnesium and are low in cholesterol. You can process peas into several types of dishes. Usually peas are served as soup. Apart from being delicious, this food is also very good for those of you who live a vegetarian lifestyle.

2. Mushrooms

High Protein Vegetarian Meals

Another food that is a high protein vegetarian meals are the ones that contain mushrooms. Mushrooms can also be processed as a substitute for meat to get a protein source. 100 grams of mushrooms in general contain 2.9 grams of protein, 5 grams of calcium, 1.04 grams of iron, 10 mg of magnesium, 104 phosphorus, 8.8 mcg of selenium, 4.08 carbohydrates, and 105 kj of energy.

Most people eat diets that contain too much protein. Humans only need about 10-35% of calories from protein. Most whole unprocessed foods in the vegan diet provide 10-20% of their calories from protein. Eating whole and fresh foods is the best way to get an adequate and optimal source of protein.

3. Broccoli

High Protein Vegetarian Meals

The next food that can be turned into protein rich vegetarian meals is broccoli. Broccoli is definitely a vegetarian treat. Now for those of you who like to eat broccoli, this is the right choice. Because broccoli contains protein that you can make as a substitute for meat.

Broccoli contains 5 grams of protein in one cup, fiber, carbohydrates, vitamins and minerals. You can consume it in various menus, one of the most common is broccoli juice. 

4. Grains

High Protein Vegetarian Meals

You can fill your fiber needs with whole grains. The intake of carbohydrates plus fiber from whole grains can provide long-term energy and can help control your blood sugar. Because, the fiber content can make food last longer in the stomach so that you feel full for a long time.

Cutting down on carbs does not mean you don’t eat them at all. The key is to control the portion of carbohydrates in your dinner menu. Choose brown rice, quinoa, whole wheat bread, or spinach to meet your healthy carbohydrate intake.

Healthy Vegetarian Meals with Protein

High Protein Vegetarian Meals

Even though a vegetarian or vegan diet is often considered healthy, you won’t get any significant health benefits if you still have french fries, cheese pizza, or candy in your diet. Try to eat lots of fruit and vegetables as healthy vegetarian meals with protein, as well as plant-based protein sources and avoid foods that are processed, high in sugar or nutrient poor.

Whatever the reason, following this diet will find it difficult to get enough protein that your body needs, so you have to plan your meals well. Certain animal-based products can provide certain nutrients as well as protein, for example most people get their zinc intake from red meat and poultry. If you eliminate animal protein from your diet, make sure you replace these lost nutrients.

1500 Calorie Meal Plan High Protein

High Protein Vegetarian Meals
Woman using health application on tablet

For another healthy meal idea, you can also have a 1500 calorie meal plan high protein that will help you with weight loss. For some people, the 1500 calorie diet is the best first step to losing weight, but it may not be ideal for everyone. The reason is due to a number of factors, including your gender, age, weight, height, and activity level.

You should decide for yourself on how many calories you should consume. As long as you are on a diet program, you must still meet your daily nutritional needs, and that is by consuming foods such as eggs, smoothie, peanut butter, soup, and roasted ham.

High Protein Vegetarian Breakfast

As we all know, breakfast is the most important meal part of the day. Protein is an essential part of a healthy diet, especially breakfast. Protein found in food such as meat, fish, eggs, milk, nuts and so on plays an important role in the work process of body cells and prevents various types of diseases. Then, we will need to educate ourselves on why protein is necessary in our healthy breakfast menu.

When we start the day with the wrong breakfast, we will probably not have a good digestive system throughout the day. In having a high protein vegetarian breakfast, it is important to have lean protein in your diet.

Healthy Protein Vegetarian Breakfast

1. Fruit Salad

High Protein Vegetarian Meals

High protein vegetarian breakfast that you can have, first is fruit salad.

Also add nuts and soy milk to your bowl of fruits for lots of protein and a rich flavor. This combination of healthy foods can provide 18 grams of protein to start your activities in the morning.

Protein is found in every cell of our body. The body needs protein to form and repair body tissues. Protein is also needed to produce enzymes, hormones and other important components. Lunch and dinner are not enough to meet this need for protein. Therefore, a healthy breakfast menu needs to include adequate amounts of protein.

2. Tofu and Tempeh

High Protein Vegetarian Meals

The second healthy food, you can have high protein breakfast with no eggs and it could be tofu and tempeh. Every 100 grams of tempeh contains 14 grams of protein, while tofu contains 10.9 grams of protein in it and is made with the same measurement. If both of them are combined into one vegan breakfast menu, then you can certainly make a lot of protein in a day.

From the fullness produced by a nutritionally balanced menu at breakfast will help us maintain our daily diet. Lunch becomes less excessive and the urge to eat sweet and fatty snacks is also less. By maintaining a diet, you and your family can also get various benefits, one of which is maintaining an ideal body weight.

3. An Oatmeal with Chia Seeds

High Protein Vegetarian Meals

The third one, you can have a high protein low carb breakfast without eggs and it could be an oatmeal with chia seeds. If you are a fan of oatmeal in the morning, try pairing it with chia seeds and fruit to add protein to it.

The trick, mix 85 grams of oats and 30 grams of chia seeds, then add slices of banana, mango, or other type of your favorite fruit to add to the deliciousness. The protein served in this bowl of oats is 28 grams.

Protein provides the amino acids the brain needs in order to work optimally. Amino acids are used to connect brain cells which send signals from the brain throughout the body. A healthy breakfast menu that is rich in protein will increase tyrosine levels in the brain for the manufacture of norepinephrine and dopamine which are important for improving concentration, memory, and learning processes.

4. Chicken Breast

High Protein Vegetarian Meals

The fourth one, if you want to have high protein breakfast for bodybuilding, you can have chicken breast. Chicken meat can be created in various ways, and of course it can make you full quickly because of its high protein content. To avoid too much, eat at least one hand-sized portion of chicken and use healthier cooking methods grilled or boiled instead of fried.

High Protein Lunch

You may always be looking for a different source of protein. If you are also looking for a protein source then there are several lunches that contain a few amounts of protein that would be sufficient for your day.

Several High Protein Lunch

1. Tuna Salad Sandwich

High Protein Vegetarian Meals

The first food that is a high protein lunch is tuna salad sandwich. Eating tuna to get a sufficient amount of protein is important if you want to gain lean muscle building.

This sandwich contains tuna and salmon and it provides the right amount of protein, omega 3 fats and selenium. You can serve the sandwiches on two pieces of whole wheat bread filled with chunks of tuna and salmon.

2. White Meat Fish

High Protein Vegetarian Meals
Fresh Mackerel Steak on wood board

The second food that is a high protein lunch is white meat fish. As it turns out, white fish is an excellent source of protein with 20-25 grams of protein per serving. Examples are dori, catfish, mackerel, white snapper, and gindara. Not only that white meat fish are healthy, but they are also delicious especially paired with the right dressing.

3. Tofu

High Protein Vegetarian Meals

The third food that is also a high protein lunch is tofu. If you are avoiding animal protein intake, then tofu can be an option. In one serving, it contains 45 calories, 1.5 grams of fat, and 7 grams of protein. The texture is also varied and can be processed according to the menu you make. Starting from tofu in cream soup, baked goods, and many more tofu recipe experiments that you can try.

4. Egg Whites

High Protein Vegetarian Meals

Another food you can have for a protein lunch is food that contains egg whites. If eggs are the same as cholesterol, it is different with egg whites. The white part of an egg only contains a quarter of the calories of an egg. Even so, it has 3 grams of protein and only 0.5 grams of fat in it. Omelette with egg white and spinach slices would be a great idea not only for breakfast but it can also be for lunch.

Healthy Protein Dinner

Having a healthy protein dinneris very important for those who are trying to lose weight. Even though you are trying to lose weight, you are still encouraged to eat dinner. However, your dinner menu cannot be arbitrary.

There are several ingredients that must be in your dinner menu so that your nutritional needs are fulfilled. A healthy and appropriate dinner menu will make you less hungry and avoid overeating.

Consume More Vegetables

High Protein Vegetarian Meals

What you need to do to have a healthy protein dinner, first is to consume more vegetables. Consumption of vegetables and fruit every day is useful for maintaining health. Including those of you who are on a diet to lose weight, meaning that you have to enrich your diet with vegetables, especially at night.

In accordance with the Ministry of Health’s Guidelines for Balanced Nutrition, children are advised to consume 300-400 grams of vegetables per day. Meanwhile, teens and adults should eat 400-600 grams of vegetables per day, depending on your age and gender. For a diet dinner menu, add 230 grams of vegetables to your cooking.

Even though meat has always been a mainstay to meet the essential protein needs of the body, you can still be healthy and happy by adopting a vegetarian diet with high protein vegetarian meals. Eating a healthy and varied vegetarian diet can keep you from many diseases, including heart disease, some cancers, diabetes, obesity, and high blood pressure.

Allow Milk and Eggs

There are various kinds of vegan vegetarian concepts banning all animal products including honey; lacto vegetarians allow dairy products, but prohibit eggs; Lacto-ovo vegetarians allow milk and eggs in their diet.

High Protein Vegetarian Meals

All of these ingredients contain magnesium, a mineral that plays a role in regulating body fat metabolism. The challenge of eating dinner for the diet is to find a simple, delicious, filling, but does not add fat in the body. It is always a good idea to have a high protein vegetarian dinner instead. Fortunately, if you are really hungry at night, foods that have less than 200 calories, are safe to eat.

Vegetarian Diet Vs Vegan Diet

High Protein Vegetarian Meals

The vegetarian diet is not as strict as the vegan diet because it still allows eggs and dairy products. However, don’t neglect plant-based protein sources. Most of the protein should be obtained from whole grains, vegetables, legumes, and a variety of nuts and seeds.

If you are a fan of eggs and want to consume more than four eggs a week, there is a way out! Fortunately, cholesterol is only found in egg yolks and you can avoid it, but you can still get protein from egg whites. An egg white from one egg provides 4 grams of protein with only 16 calories and zero carbohydrates.

Extra Meal Planning

High Protein Vegetarian Meals

You can still meet your protein needs even with a vegetarian diet, but you may need a little extra meal planning. You need to learn what types of food are allowed for having high protein vegetarian meals. Traditional vegetarians do not allow meat, poultry, or fish, but some types of vegetarians still allow dairy products and eggs.

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Vegans only eat foods of that is of raw plant materials. Food items of animal origin (meat, milk, eggs, honey) are absolutely prohibited for vegans. Some vegans follow this diet for health reasons, and some for ethical reasons.

Vegan is a dietary pattern that is prone to the risk of nutrient deficiency if it is not balanced with the ability to combine good foods. The impact of this nutritional deficiency may not be felt in the near future. However, nutritional deficiency will gradually cause various complaints.

Be Careful on Picking High Protein Vegetarian Meals

Deficiency of B12, for example, can cause fatigue and foggy thoughts, iron deficiency is associated with infertility while calcium deficiency is associated with infertility whereas calcium deficiency is associated with osteoporosis. Osteoporosis caused by calcium deficiency does not appear until the late 40s and 50s in most people, so we have to be careful on picking your high protein vegetarian meals.

Top 10 Vegetarian Protein Sources Video

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Reference

https://www.foodnetwork.ca/healthy-eating/photos/high-protein-vegetarian-meals/

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