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Top 10 Power-Packed Vegetarian Protein Sources

Have you always heard people around you say that Vegetarians can’t be fit? that vegetarians lack protein in their diet? Do you need to eat meat in order to gain muscle?


Well, here I am then. Throwing all those statements out of the window. This was the major reason why I chose to remain vegetarian - to show people that vegetarians can be fit also!


How you must wonder? It all falls down to basic IIFYM (Link to macro split blog article). And here are the foods that I would highly recommend the vegetarians to include in our diet:

1. Paneer (of course lol):

100 gm of paneer yields about 18 gm of protein 

Paneer is not only rich in calcium, but also contains lots of vitamin B. Calcium is important for bone and cartilage growth and vitamin B helps the body to absorb and to distribute calcium properly.• Therefore the paneer is great for children, the elderly, and women who are pregnant. 

Because low in carbs

  •  Zinc is an amazing mineral that can be found in paneer, you can get 4% of the daily recommended zinc consumption per serving.
  • Paneer contains lots of magnesium. The magnesium acts as a catalyst in our body, which can promote the activation of all kinds of enzymes and make our nerves and muscles function properly.    

2. Almonds :

Great way to get the vitamin E your body needs to stay healthy

Almonds contain relatively high levels of vitamin E, antioxidant• high levels of magnesium-containing almost half the daily recommended amount in just 2 ounces of almonds.

21 grams of Protein per 100 grams

3. Cashewnuts:

proanthocyanidins and high copper content in cashew nuts help fight against cancerous cells and keep you away from colon cancer. they are cholesterol-free and the antioxidants present keeps you away from heart diseases

Cashew nuts lower your blood pressure with the help of magnesium present in them.

Like calcium, magnesium is also important for bone health which is the main content in cashew nuts

18 grams of protein per 100 grams

4. Walnuts:

Like all nuts, walnuts contain good fats, such as monounsaturated and polyunsaturated fats (PUFAs), but they are also a good source of the essential fatty acid omega-3. They also contain iron, selenium, calcium, zinc, vitamin E and some B vitamins.

Omega-3 plays a part in helping to reduce oxidative stress in the brain, but also by helping to improve brain signaling and neurogenesis, which is the creation of neurons.  

A study by the British Journal of Nutrition found that those who consumed nuts more than four times a week reduced their risk of coronary heart disease by as much as 37%.

15 grams of Protein per 100 grams

5. Peanuts:

  • they prevent coronary artery disease and strokes by promoting healthy blood lipid profile.
  • According to a recent study, a serving of peanut can lower the risk of diabetes by 21%. This can be attributed to the presence of manganese, a mineral that plays an important role in fat and carbohydrate metabolism, calcium absorption and blood sugar regulation.
  • Biotin is a B-vitamin that is vital for hair growth and overall scalp health. It is produced by our bodies themselves in the intestines and also found in many food items. The deficiency of biotin can lead to hair loss. Peanuts are good sources of B vitamin and folate which contribute to healthy hair.

26 grams of protein per 100 lbs



individuals who consumed higher quantities of peanuts, walnuts, and almonds had their risk of breast cancer reduced by 2–3 times.

6. Sunflower Seeds:

21 gram of protein per 100 lbs

  • Help to Improve Cholesterol Levels. ...
  • Helps Support Bone Health. ...
  • Help Control Blood Sugar. ...
  • Promote Healthy Detoxification. ...
  • Support The Health Of Your Skin. ...
  • Promote Good Mood And Restful Sleep. ...
  • Sunflower Seeds Are A Rich Source of Protein. ...
  • May Help Promote Weight Loss.   

7. Pumpkin Seeds:

    •  High in Antioxidants. ...
    •  Linked to a Reduced Risk of Certain Cancers. ...
    •  Improve Prostate and Bladder Health. ...
    •  Very High in Magnesium. ...
    •  May Improve Heart Health. ...
    •  Can Lower Blood Sugar Levels. ...
    •  Very High in Fiber

    19 grams of protein per 100 lbs

    8. Whole Lentils (Red Lentils, Whole Urad Dal, Yellow Moong Dal, etc)

    25 grams of protein per 100 grams of uncooked whole lentils

    • Are an essential source of protein and amino acids. ...
    • Contain a high amount of fiber. ...
    • Good source of Potassium. ...
    • High in Iron. ...
    • May Improve Heart Health. ...
    • Can Lower Blood Sugar Levels. ...
    • The Fiber is an effective way to balance cholesterol level

    9. Kale


    5 grams of protein per 100 grams 

    • Kale has been proven to have more iron than beef. ...
    • Promotes healthy liver function. ...
    • Helps in the formation of hemoglobin. ...
    • Very helpful for the immune system. ...
    • Powerpacked with Vitamins and Minerals . ...
    • One Cup of Kale is filled with 10% of the RDA of the omega 3 fatty acids. ...
    • It is one of the world's best sources of Vitamin K and Vitamin C. ...

    10. Broccoli

    3 grams of protein per 100 grams

    • Broccoli is a rich source of folic acid and Fiber ...
    • Is a very good source of Vitamin K and Vitamin C. ...
    • Is very rich in Potassium. ...
    • Very helpful for the immune system. ...
    • Powerpacked with Vitamins and Minerals . ...
    • Around 100 grams of broccoli provides 14% of the RDA of Vitamin A. ...
    • Eating Broccoli reduces the risk of getting cancer. ..