Are you a vegetarian looking to gain weight It can be challenging to find protein rich foods that are also vegetarian friendly In this article we will discuss some of the best protein rich foods for weight gain vegetarians .
Are you a vegetarian looking to gain weight? It can be challenging to find protein-rich foods that are also vegetarian-friendly. In this article, we will discuss some of the best protein-rich foods for weight gain vegetarians.
Table of Contents
Quinoa
Quinoa is a grain that is high in protein and is also a complete protein, meaning it contains all nine essential amino acids. Quinoa is also high in fiber and has a low glycemic index, making it a great choice for weight gain vegetarians.
One cup of cooked quinoa contains approximately 8 grams of protein and 222 calories. Quinoa can be used in salads, soups, or as a side dish.
Lentils
Lentils are a great source of protein for vegetarians. They are also high in fiber and complex carbohydrates, making them an excellent choice for weight gain vegetarians.
One cup of cooked lentils contains approximately 18 grams of protein and 230 calories. Lentils can be used in soups, stews, or as a side dish.
Chickpeas
Chickpeas, also known as garbanzo beans, are another excellent source of protein for vegetarians. They are also high in fiber and complex carbohydrates, making them a great choice for weight gain vegetarians.
One cup of cooked chickpeas contains approximately 15 grams of protein and 269 calories. Chickpeas can be used in salads, soups, or as a side dish.
Nuts
Nuts are a great source of protein and healthy fats, making them an excellent choice for weight gain vegetarians. Some of the best nuts for weight gain vegetarians include almonds, cashews, and peanuts.
One ounce of almonds contains approximately 6 grams of protein and 163 calories. One ounce of cashews contains approximately 4 grams of protein and 157 calories. One ounce of peanuts contains approximately 7 grams of protein and 166 calories.
Tofu
Tofu is made from soybeans and is a great source of protein for vegetarians. Tofu is also low in calories and fat, making it an excellent choice for weight gain vegetarians.
One cup of tofu contains approximately 20 grams of protein and 183 calories. Tofu can be used in stir-fries, salads, or as a meat substitute.
Seitan
Seitan, also known as wheat meat, is made from wheat gluten and is a great source of protein for vegetarians. Seitan is also low in fat and has a meaty texture, making it an excellent meat substitute.
One serving of seitan contains approximately 25 grams of protein and 120 calories. Seitan can be used in stir-fries, stews, or as a meat substitute.
Dairy
Dairy products such as milk, cheese, and yogurt are excellent sources of protein for vegetarians. Dairy products are also high in calcium and vitamin D, making them an essential part of a healthy diet.
One cup of milk contains approximately 8 grams of protein and 103 calories. One ounce of cheese contains approximately 7 grams of protein and 113 calories. One cup of yogurt contains approximately 12 grams of protein and 154 calories.
Eggs
Eggs are an excellent source of protein for vegetarians. Eggs are also high in vitamins and minerals, making them an essential part of a healthy diet.
One large egg contains approximately 6 grams of protein and 78 calories. Eggs can be used in omelets, quiches, or as a protein source for breakfast.
Protein Powder
Protein powder is an excellent source of protein for weight gain vegetarians. Protein powder can be added to smoothies, oatmeal, or used as a post-workout recovery drink.
One scoop of protein powder contains approximately 20-30 grams of protein and 100-150 calories. Choose a protein powder that is vegan-friendly and free of artificial sweeteners and additives.
Summary
Gaining weight as a vegetarian can be challenging, but by incorporating protein-rich foods into your diet, you can achieve your weight gain goals. Some of the best protein-rich foods for weight gain vegetarians include quinoa, lentils, chickpeas, nuts, tofu, seitan, dairy, eggs, and protein powder. Try incorporating these foods into your diet and tracking your progress to achieve your weight gain goals.
