Health, Fitness & Wellness Blog by Deepika Khosla

How do vegetarians get complete protein?

How do vegetarians get complete protein?

Ever thought that eating can help you burn fat? Yes! Eating proteins with the right amount of carbohydrates can help you get a lean and toned body. However, a myth has been doing rounds of the internet- vegetarian diet doesn’t provide complete protein & non-vegetarian foods are richer in protein. Read on as I list down A FEW of the vegetarian protein options for you.

Complete protein foods for vegans
Protein for vegans

For vegetarians, here are 10 ways to get your complete protein and speed up the weight loss process:

  1. Rice & Beans

Rice & beans when eaten together give you complete vegetarian protein, in fact the protein content of this meal is higher than that of a lot of non vegetarian food items. Beans are high in lysine and low in methionine while rice is high in methionine & low in lysine. Combine these two and you get one of the world’s best source of proteins and carbohydrates.

  1. Sprouts
Sprouts- powerhouse of nutrition

Sprouts are called the powerhouse of nutrients! They are one of the cheapest & best sources of protein around. Having said that, sprouts do not contain complete protein and should be consumed with grains like rice, or chapati/bread.

Try these recipes:

High protein noodles

Hung curd sandwiches

  1. Soy

Soy protein is one of the most widely consumed sources of protein. Though the reason it’s used in Indian homes is because of its functional properties- emulsification & texturizing. Little do people know that soy foods are stocked with protein. Tofu, soy milk, soy chunks are some items that you can add to your meals. Also, soy is a complete protein!

  1. Nut butter & Nuts
Nuts & Nut butter- high protein
Nuts- Source of High Protein

The very thought of the good old peanut butter sets my stomach rumbling! And there’s no limit to the number of recipes you can try with it. Running late for work? Try a peanut butter sammich or simply mix fruits, milk and nut butter and you are good to go. And nuts? They make one of the healthiest high protein snacks. Go stock them in your office desk already.

  1. Chia Seeds
Chia Seeds High Protein for Vegans
Chia Seeds

Chia seeds are not only high in protein but also fill you up and hence you consume fewer calories. They can be sprinkled over sandwiches, blended in smoothies and can also be used to make puddings! A high protein pudding, Howzat?!

  1. Dairy products

All dairy products are good sources of protein. Mix different sources of vegan protein to ensure that you get the right mix of amino acids, thereby nourishing your body with complete protein. For eg. Sprinkle chia seeds or nuts on a bowl of yogurt.

  1. Avocado & other greens
Rich source of vegan protein- Avocados

Avocados literally surpass all vegetables when it comes to their protein content. Not only that, they contain all nine essential amino acids. Whaddya get? COMPLETE PROTEIN FROM ONE CREAMY AWESOMESAUCE! But again, this is no way means that you should overlook other vegetables because as mentioned above, a healthy mix of various items will ensure the right mix of amino acids and will also boost your metabolism.


  1. Oats
Vegan Protein from Oats

Oats when compared to other cereals rank higher due to their protein content. Need more reasons to have them?

I personally love Strawberry Quaker oats

Try this recipe:

Overnight oatmeal mugs

  1. Hummus & pita
Complete protein from Hummus & Pita
Hummus & Pita

Again, Hummus is made using chickpeas (high in lysine) and pita- using grains (high in methionine). What do you get when you mix these two? COMPLETE PROTEIN.

  1. Protein Bars

Protein bars are one of the best vegetarian protein supplement. Trying a high protein diet? This is something that you should always keep handy.

Try these:

Rite Bite Bars

All set to load up on proteins?

P.S. The list doesn’t end with these, there’s a lot more. While I compile another list for you,  try and incorporate these in your diet.




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