8 vegetarian foods rich in protein that I cannot spend

As an author of the kitchen book and vegetarian for life who eats a moderately low carbohydrate dietI give priority to proteins on my plate at each meal. In combination with Healthy fibers and fatsThe protein makes my meals satisfactory by balancing my blood sugar, keeping me satisfied longer and Reduce desires. I aim to obtain 20 to 30 grams of protein with each meal. Although this is certainly possible, I find that make sure that my kitchen is well supplied with a Variety of protein sources Keep my fascinating meals. Here are eight of my favorite vegetarian proteins that are still in my basket.

1. Yogurt and chalet cheese with Greek style (Greek style)

If you eat dairy products, Tent yogurt (Greek style) And cottage cheese can deliver the biggest blow for your money. In a slight cup hold, the Greek style yogurt offers 9 to 10 grams of protein and cottage cheese from 11 to 12 grams. I use Greek style instead of ordinary yogurt to make Indian dishes like Raita, and it’s great in salad dressings Also. Cottage cheese certainly has its moment right now, probably because of its versatility. You can use it to do everything pasta sauce has ice!

2. Tofu and Extra-Fer Édamname

Soy is a go-to in my pantry of plant proteins because products made from soybeans like tofu and edamame are Complete proteinscontaining everything Nine essential amino acids. I like to have a lot of Tofu fried in the air on site to mix salads or use to do grain bowls. I also appreciate the grinning tofu on my Toast to the lawyer (You can’t Taste it at all). Edamame are whole soybeans that you can most easily find bobus pods or in other frozen products. Try to exchange peeled edamame For peas in your favorite recipes for an additional help of protein – Cup for Cup, EDAMAME A twice as much protein as peas! And steamed edamame In their pods, thrown with sea salt or spices, make an excellent snack.

3. Hares and lentils

Both Budget and versatile,, beans and lenses are superheroes in my kitchen. While the protein content varies, most of them beans And lenses contain at least 7 grams of protein per portion of cup. In addition, they contain a significant quantity of fiberssupporting intestinal health. My favorite way of consuming lenses is in Indian dalsand I also incorporate beans in soups And salads. I usually cook dry legumes in my instant pot after soaking them during the night, but I also keep a variety of canned options in my pantry for last minute meals.

4. Nuts and seeds

With 4 to 8 grams of protein per ounce, I keep a variety of Nuts and seeds In my pantry to cook with and snack-nuts, almonds and hemp seeds are some of my favorites. They not only add crunch to envelopes, salads and jumpers, but I like to mix them also in smoothies. I am known to add cashews to my soups instead of coconut milk for a creamy texture with bonus proteins.

5. Eggs

Simple blur For breakfast at a Egg curry for dinnerEggs are always at hand in my kitchen. A large egg contains 6 grams of protein, and they are also a good source of B12, a vitamin that some vegetarians and vegans find it difficult to have enough because it is only in animal products.

6.

With at least 4 grams per ounce, depending on the variety, cheese adds a respectable amount of protein to many dishes. I like to sprinkle parmesan and pecorino pasta, use a basket to make Indian dishes like Saag basketand incorporate Mozzarella, feta, goat cheese And ricotta in salads, pizza and more. And don’t forget Halloumi, a type of cheese that is grilled and frying.

7. Whole grains

While whole grains are known to be fibermany varieties, including Farro, quinoa and buckwheatThere are also good protein sources, with 5 to 8 grams per 1 cooked cup. To try Farro porridge For breakfast, make a Quinoa grain bowl Or serve a wild jumper on buckwheat instead of rice.

8. Pastas based on legumes

If you have recently walked in the pasta driveway, you have probably noticed a variety of beans and lenses on the shelves. These products are not only practical, but they are also an easy way to Boost proteins on pasta night. They are made from everything, from chickpeas to red lenses and sold in all shapes and sizes, you will therefore find one that you like. I find that Chickpea pasta have a strong flavor and better resist a Robust marinara sauceWhile noodles made with softer yellow peas and lupini beans work well with lighter sauces like olive oil and garlic.

Our expert Take

Be vegetarian or choose a Plant -based diet This does not mean that you should skimp on your protein foods. It is always possible to obtain 20 to 30 grams of protein at each meal with a mixture of High protein dairy,, soynuts, seeds, legumes, Pasta rich in proteinwhole eggs and grains. As a bonus, you will get a lot of fiber, vitamins and minerals to support your overall health.