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Wellhealthorganic High Protein Rich Food For Vegetarians To Boost Your Health


1. Peanut and Peanut Butter – Plant based Protein

One Serving size means One Handful (28 Grams  = 1oz = 1/3cup) of Peanuts,

Calories: 170 Protein: 6.6g (13% of Daily need)
Carbs: 6g Fat: 13.9g

One Serving size around 2 tbsp (30g) of Peanut butter has

Calories: 188 Protein: 9.4g (19% of Daily need)
Carbs: 5.7g Fat: 15g

Protein Quality Score –  66 (Good, Many Amino Acids)

Notable Nutrition’s – Omega-6 fatty acids, Vitamin E, Folate, Magnesium, Fiber

Benefits – Yeah it’s in top of our vegetarian protein foods list as Peanut is an energetic food, which has high quality, natural protein with good fiber and it helps you to feel fuller for longer and decrease your cravings. Also, it has good fat (mono saturated), which is good for our heart and overall health.

So over all, it is quite good for weight loss and great for Muscle gain.

How much to eat daily – You should eat this according to your daily Caloric value.  For weight loss, 10-20 grams of peanuts are fine. An Average person should consume around 28 grams and for muscle building or weight gain, you can add 40 grams or even more in your protein diet, if you do high intensity workouts daily.

When and how to eat – As we all know, Morning or lunch time is good to eat protein, but you can also eat it as a snack between meals. Peanuts can be eaten raw. You can also eat peanut butter raw or with Indian Roti, bread or with Paneer, etc.

2. Almonds

One serving around One Handful (1 ounce or 28 Grams, 23 Pieces) of almonds has,

Calories: 162 Protein: 6 g (12% daily need)
Carbs: 6 g Fat: 14 g

Protein Quality Score –  64 (Good, Many Amino Acids)

Notable Nutrition’s  – Dietary fiber, Calcium, Magnesium, Vitamin E, Manganese

Benefits – Almonds are famous plant based natural protein rich source. They are full of nutrients like Fiber, good fat, Vitamin E and antioxidants.  With increasing memory power, they control the blood sugar level and Bad Cholesterol, which makes it good for diabetes and heart as well.  With Low carb, High Protein and Fiber, they help you in keeping full, suppress cravings and improve digestion, which makes them a great food for weight loss. With increasing lean mass, almonds also manage inflammation which is required for body Building.

 How much to eat daily – You should not eat more than 23 almonds, which is 1 ounce or 28- 30 grams, if you do not want to gain weight.  For weight loss 10 almonds a day is fine.

When and how to eat – Almonds, if eaten in the morning on an empty stomach, are the most beneficial. For weight loss, Soak 10- 11 almonds overnight and consume them in the morning, immediately after waking up and do the same at night.

3. Paneer ( Amul )

One Serving size around 50 Grams of Indian Paneer has,

Calories: 289 Protein: 7 g (12% daily need)
Carbs: 1 g Fat: 7.5 g

Protein Quality Score –  107 (Awesome, Many Amino Acids)

Notable Nutrition’s  –  Calcium, Vitamin D, Riboflavin, Phosphorus

Benefits – Paneer is most famous Indian Protein rich Food and popular vegetarian protein source for meat replacement. Constituting important fatty acids, Paneer also increases the fat burning process and helps in losing weight at a faster pace. Apart from these factors, Paneer also fights cancer by eliminating cancerous cells from the body. It is also high in calcium content, which helps in building stronger teeth and bones.

How much to eat daily – Ideally, 50 grams Paneer is a considerable amount for an average person, around 25 grams who is trying to lose weight and 100-150 grams for muscle building or weight gain high protein veg diet.

When and how to eat – Paneer is best eaten in the morning or in the afternoon for lunch, as it can get heavy on your stomach if eaten at night before sleeping. You can stir fry it with some vegetables, add it raw in your salad, or simply it raw with some salt and pepper on it. This is beneficial for both, weight loss and body building.

4. Pista (Pistachio)

One Serving size 28 gram (1 ounce, dry roasted) of pistachios have,

Calories: 161 Protein: 6 g (12% daily need)
Carbs: 7.8 g Fat: 13 g

Protein Quality Score – 100 (Very good, Many Amino Acids)

Notable Nutrition’s – Omega-3, Omega-6, Zinc, Copper, Manganese

Benefits – Since pistachios are high protein vegan food, they help in making you feel full and also help in improving exercise performance. They are helpful in weight loss since they increase metabolism and also in reducing inflammation. For the body builders, pistachios provide muscle building nutrients and protein for toning and synthesis. It also provides antioxidant properties and prevents dryness from skin.

How much to eat daily – Max 1 handful or 1.5 ounces or 40- 45 kernels of pistachios are recommended for normal people and those who are trying to lose weight. For gaining weight and muscle building, you can go up to 2 ounces of pistachios to gain maximum protein.

When and how to eat – Divide your consumption 2 times in a day and consume these nuts as a snack. Have 25 kernels in the morning and the rest in the evening. You can divide your consumption according to the number given and suggested for weight loss and muscle gain respectively.

5. Roasted chana

One serving of roasted chana (50 grams) has,

Calories: 82 Protein: 4.5 g (9% daily need)
Carbs: 13 g Fat: 1.5 g

Benefits –A popular Indian protein source, which is also rich in fiber and has a low glycemic index, which is beneficial for weight loss as well as blood sugar levels. Roasted chana boost your Immunity and energy level.  Being rich in protein as well , it definitely helps in building muscles. It also provides iron and treats anemia.

How much to eat – A handful of low fat roasted chana is advised for people who are trying to lose weight. The people who are building muscles or want to increase weight can take up to 100 grams of roasted chana.

When and how to eat – Roasted chana is best eaten raw as a snack between meals, for both the people who are losing weight and people who are building muscles.

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