Protein is an important macronutrient, it is essential for growth and repair of our body tissues, and a great source of fuel and energy. When we look at our source of protein in food, they normally include eggs, chicken, fish, beef, and all other meat. Today, I’ll be sharing with you protein rich food (and meal ideas) for vegetarians! Even if you’re not a vegetarian, you will find these sources of protein becoming your must-haves due to the high amounts of minerals, vitamins, and fiber that they offer..
Protein #1: Greek Yoghurt
Greek Yoghurt 👉 Contain 10 grams of protein per 100gm
Besides protein, this gut healing food is a good source of calcium, vitamin B-12 and potassium as well. Check out the health benefits of Greek Yoghurt and what it can do for your body.
How do I include Greek Yoghurt into my meals? Here are some easy greek yoghurt recipes for you..
Greek Yoghurt Recipe #1: Mango Yoghurt Ice Cream Recipe
1 Frozen Mango | 3 Tbsp Yoghurt
Add ingredients into food processor. Blitz till you reach a smooth ice cream consistency.
Greek Yoghurt Recipe #2: Matcha Yoghurt Recipe
Greek Yoghurt Recipe #3: Blueberry Yoghurt Shake
1 Handful Blueberries | 3 Tbsp Greek Yoghurt | ½ Banana | 250ml Nutmilk | 1 Tsp Raw Honey
Add all ingredients into a blender. Blitz till mixture is smooth.
Protein #2: Quinoa
Quinoa 👉 Contain 4.4gram of protein per 100gm
Whilst many plant protein may not provide our body with all nine essential amino acid that our body needs, quinoa is one of the very few that’s a complete protein source.
Check out our recipes with quinoa below 👇
Quinoa Recipe #1: Quinoa Lemak Recipe
Check out Quinoa Lemak Recipe
Quinoa Recipe #2: Quinoa Nourish Bowl Recipe
Check out ingredients in this Quinoa Nourish Bowl.
Protein #3: Chickpeas a.k.a Garbanzo Beans ..
Chickpeas 👉 Contain 19 grams of protein per 100g
Besides just the high amount of protein in this, check out this amazing fact about chickpeas..
“Just one cup of garbanzos can provide you with nearly 85% of the Daily Value (DV) for a key antioxidant. An increasing number of animal and human studies clearly show the ability of garbanzo beans to reduce our risk of heart disease, and we believe that an important part of this risk reduction is due to the fantastic antioxidant make-up of these legumes.”
My favourite chickpea recipe has to be hummus hands down. And the versatility of hummus is amazing - they can be used as a dip, or a salad dressing, burger add-ons, etc..
Chickpea Recipe #1: Hummus Recipe
1 Can Chickpea | 1 Clove Garlic | ½ Tbsp Cumin | Squeeze of ⅙ lemon wedge | 1 Tsp Pink Himalayan Salt | 4 Tbsp Extra Virgin Olive Oil
Blitz all ingredients in food processor till you reach a smooth consistency. Add more olive oil if necessary.
For Turmeric Hummus: Add 2 tsp of turmeric into mixture.
Chickpea Recipe #2: Spiced Chickpea Wrap/Taco Recipe
Check out Spiced Chickpea Taco/Wrap Recipe
Protein #4: Spirulina
Spirulina 👉 Contain 57 grams per 100gm
Spirulina is an algae that’s known to be the most nutrient-dense foods due to the concentration of protein and vitamins in spirulina. Spirulina’s incredible health benefits are such as these:
Remove heavy metals ✔️
Balances blood sugar ✔️
Spirulina is easily attainable in capsules and powder form. But it doesn’t have to be boring like that. Fancy it up into your meals…Make a spirulina shake or a spirulina energy bar.
I’m currently loving my new find! Green tea with Seaweed and Spirulina from Heath & Heather. I’ve recently purchased it from Jaya Grocer and have been having it everyday since!
Protein #5: Almonds
Almonds 👉 Contain 21 grams of protein per 100g
I think this is one of the most versatile and delicious source of protein. And the fact that it contains heaps of protein is really just a bonus! How glad are we for the endless health benefits of almonds... Can’t wait to share with you my uses of almonds in these recipes 👇
Almond Recipe #1: Coconut Almond Energy Ball Recipe
Check out Coconut Almond Energy Ball Recipe
Almond Recipe #2: Almond Nutmilk Recipe
100 gram Almonds | 500ml Water | 2 Medjool Dates or 1 tsp raw honey)
- Soak nuts in filtered water overnight
- Rinse nuts before adding into blender with water and pitted medjool dates or raw honey.
- Process for 45 seconds - 1 minute.
- Strain nutmilk mixture.
- Serve and enjoy!
There you go, my 5 proteins that’s meat-free. If you’re vegetarian, these are amazing sources of protein for you. Even if you’re not, adding these proteins into your daily meals will offer you many other benefits as well, as mentioned earlier.
I hope this post will inspire you to include a variety of wholefoods into your diet. #eattherainbow
Lots of love,