7 Protein-Packed Foods to Include in Your Diet Without Eating Non-Veg

You can still meet your protein needs without consuming non-vegetarian foods. There are plenty of plant-based and dairy options that are rich in protein. Here are 7 foods that can help you get all the protein you need while following a vegetarian or vegan diet.

1. Lentils

• Lentils are an excellent source of plant-based protein, providing about 18 grams of protein per cup. They are versatile and can be added to soups, salads, or curries.

2. Chickpeas

• Chickpeas, or garbanzo beans, are rich in protein and fiber, offering about 15 grams of protein per cup. Use them in dishes like hummus, salads, or stews.

3. Quinoa

• Quinoa is a complete protein, containing all nine essential amino acids. It offers around 8 grams of protein per cup and can be used in a variety of dishes, from salads to stir-fries.

4. Tofu

• Tofu, made from soybeans, is a great source of protein and is incredibly versatile. It contains about 10 grams of protein per 100 grams and can be used in savory or sweet dishes.

5. Greek Yogurt

• Greek yogurt is not only high in protein, but it also contains probiotics that support gut health. One serving provides around 10-15 grams of protein.

6. Cottage Cheese (Paneer)

• Cottage cheese, or paneer, is an excellent source of protein and can be used in a variety of dishes. A 100-gram serving offers around 11 grams of protein.

7. Edamame

• Edamame, or young soybeans, are a high-protein snack with around 17 grams of protein per cup. They can be boiled, steamed, or added to salads and stir-fries.

Incorporating these protein-rich foods into your diet will help you meet your nutritional needs without relying on non-vegetarian options.

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