Health & Fitness

8 Vegetables With High Protein That Should Be In Your Diet and Kitchen.

Is it possible to maintain a healthy diet without meat and eggs but vegetables with high protein? Absolutely Yes.

Your diet and exercise are the basic foundation of your overall health. While we have different styles available to exercise such as Gyming, Swimming, Running, Yoga, Dancing or Cycling, the list goes on however when it comes to Diet, We find ourselves confused in thinking “What should I eat and what I should avoid”?

If you work out regularly, you must have realized how important it is to provide protein to your body. Only exercising but not taking care of protein leads to imbalance health. Being mindful of what you eat is the solution to our problem. Intentionally adding food that has more protein than others can do wonders.

Since I, like many others rely on a Vegetarian diet to fulfil our protein intake. I wanted to specifically discuss vegetables with high protein but before that:

How much protein do You need?

It’s important to have an idea about how much protein your body needs. To satisfy the minimum requirement, Our body needs 0.8 grams of protein per kilogram of body weight. To calculate your minimum threshold, you can simply multiply 0.8 to your body weight. If you are an active person or maintaining fitness, you will require more proteins. In that case, what should be the safe range to aim for? The nutrition scientist Rodriguez recommends taking up to twice the minimum dose of Protein.

Now that we have an idea about our protein intake. I have made a list of Vegetables with high protein that you can eat without any doubt to satisfy your hunger and protein.

 

Spinach

Fresh Produce Spinach/Palak Leaves 1 Bunch (180g - 200 g) : Amazon.in: Grocery & Gourmet Foods

There’s a reason why Popeye loved spinach so much and ate it before entering into a fight. This Green magic contains 5.35 protein in 1 cup of spinach.  Spinach is highly enriched with Calcium, Potassium, Vitamin A, C and E with  0 cholesterol. Spinach is not only fulfilling and delicious but it’s also a fresh breathe of air for your body because it’s very easy to digest.

 

Green Peas

 

Green peas may appear small but contain a whopping number of protein i.e, 8 Gram of protein in 1 cup of green peas, the highest protein-filled veggie on this list. You can add them to your Rice, Curry or any other main dish. They are a great source of proteins for vegetarians.

 

Sweet Corn

Sweet corn is also a lightly processed food yet absolutely delicious. Sweet corn contains 5 grams of protein in 1 average cup. You only need to boil it then use butter, sprinkle it with salt and pepper and it’s ready to be in your mouth. If you like tangy flavour, squeeze a lemon over it and any seasoning you like, it’s done.

Asparagus

Asparagus looks and taste like we are eating the stem of a tree that’s why it’s super healthy as 1 cup of  Asparagus contains  2.9 protein. Toss it in the pan, grill it or eat it raw, your choice. Include it as your side dish to take care of your protein amount of the day.

 

Potatoes

Potato has been our comfort food since childhood. This uneven circle of love( potato) contains 3 grams of Protein. The variety that potato serves us in food is incredible  You can Fry it, smash it, Boil it or cook it. Whicher way you prepare the potatoes, it still comes out tasty, homely filled with love.

 

Mushrooms

This awesome edible fungus is healthy to eat and filled with protein as well.  An average of 100 grams of mushroom contains 3 Grams of protein. If you are a curry-man, add your saucy curry but if you prefer less cooked food, then sautee mushroom is enough for a tasty meal.

 

 

Cauliflower

 

Gobhi is a comfort dish in Indian households. It tastes wholesome and contains 2.11 Gram of Protein in 1 cup of Cauliflower. It’s filled with Vitamins, Irons, Magnesium and many other nutrients to keep your body healthy and fit. You can prepare Aloo Gobhi or use Cauliflower as a stuffing to make parantha.

 

Broccoli

Brocolli may look dark but it tastes refreshing. 1 cup of broccoli contains 2.54 protein. This tree looking Veggie can be added to your salad or a side accompaniment, cooked or raw both are quite a mouthful and very healthy for your body.

If you are interested in a healthy lifestyle and diet, may I suggest a read on Intermittent fasting,that can be quite beneficial especially if you are trying to lose extra weight. hope it helps.