Vegetarian food recipes high in protein | Vegetarian protein sources.
This article is exclusively meant for our vegetarian viewers. Many viewers among us are vegetarian i.e. they do not consume meat and eggs but milk. If milk is considered vegetarian then it is a complete vegetarian source of protein. In this article we will discuss many foods and their recipe which are vegetarian and high in protein. Although vegetarian protein is not a complete protein sources but some specific combination with other vegetarian food makes it complete.
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| Vegetables |
Problem with Vegetarian Protein Food Source.
- There are many vegetarian protein food sources which have same or high protein content per 100g than any meat for e.g. soya chunk(50g protein) but lack some of the essential amino acids.
- The problem with vegetarian food is also that being high in protein, they are high in carbs and saturated fats for e.g. Cottage Cheese(Paneer) .
- Even after being high protein, digestibility and absorption of vegetarian food is less that all the other non veg sources i.e. less amount of nutrients are absorbed when compared to animal source of protein for e.g. eggs.
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| Deficiency (illustration) |
So you might have got an idea that you wont gain lean muscle while consuming vegetarian protein foods. There is a way by which a person can stay lean while consuming only vegetarian foods. An article about Vegetarian Protein Food for Lean Gaining will be uploaded soon.
Benefits of Vegetarian Protein Food Sources.
- Vegetarian food has its own benefit for the people who are skinny and trying to get some muscle as well as some weight on.
- The chance of getting a disease while having vegetarian meal is absolutely zero. Generally no one gets sick by consuming food but sometimes there are exceptions.
- Vegetarian foods are good for losing weight.
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| Weight loss (illustration) |
Meal 1
This meal has high protein content and you can consume this meal as breakfast or snack.
This meal will definitely have high carbs but complex carbs. This meals is Oatmeal.
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| Oatmeal |
Ingredients : Rolled Oats (50g), Skimmed or Full Fat Milk (250ml), Honey (3 Tbsp), Chopped
almonds (10 PCS) , Peanut Butter (1 tbsp),
Recipe :
1) Boil the milk for 10 min.
2) Add the oats and let it cook for 2-3 min in the milk.
3) After the oats are cooked serve it with the almonds, honey and peanut butter on it.
Meal 2
This meal is a sandwich. In this meal veggies, cheese and sauces are used which make this high in calories so if you are trying to lose weight, you should avoid this one. While being high in calories this one is a tasty one. You should try this at least once as a cheat meal.
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| Bread Pizza |
Ingredients : Brown Bread Slice(2 slice), Low fat cheese slice (2-3 slices),
Pizza Sauce (4 tbsp), Chopped onion slices (2-3 slices), Oregano as per taste.
Recipe :
1) Toast the bread on a pan on both the sides for a minute or so.
2) Spread the sauce all over the bread on a side and the onion slice and cover it up with
cheese slice.
3) Now let it cook on a pan by covering it at low flame for 2-3 minutes.
This recipe is a sweet recipe as we will be using again oats for this one. You could store this food for upto 2 days in the fridge. This is an oats protein bar.
Ingredients : Rolled Oats (100g), Dates (4-5), Skimmed milk (120ml),
Flavored/unflavored whey protein(1 scoop), Chopped almonds (4-5).
Recipe :
1) Boil the milk on medium high flame.
2) When the milk is cooled down add the whey protein and stir properly so no lumps are formed.
3) Add this mixture to the rolled oats and stir it. It will form a thick paste like consistency.
4) Then add the chopped dates and almonds to this mixture.
5) Spread this mixture evenly on plate so as it forms 1/2 inch thick slab.
6) Cut it down as bars and you could carry them around or store in the fridge.
This recipe might be consume even longer than suggested here but for safety purpose consume it under 2 days.
cheese slice.
3) Now let it cook on a pan by covering it at low flame for 2-3 minutes.
Meal 3
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| Protein bar |
This recipe is a sweet recipe as we will be using again oats for this one. You could store this food for upto 2 days in the fridge. This is an oats protein bar.
Ingredients : Rolled Oats (100g), Dates (4-5), Skimmed milk (120ml),
Flavored/unflavored whey protein(1 scoop), Chopped almonds (4-5).
Recipe :
1) Boil the milk on medium high flame.
2) When the milk is cooled down add the whey protein and stir properly so no lumps are formed.
3) Add this mixture to the rolled oats and stir it. It will form a thick paste like consistency.
4) Then add the chopped dates and almonds to this mixture.
5) Spread this mixture evenly on plate so as it forms 1/2 inch thick slab.
6) Cut it down as bars and you could carry them around or store in the fridge.
This recipe might be consume even longer than suggested here but for safety purpose consume it under 2 days.
Meal 4
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| Chickpea Curry |
This is definitely a high in carbs meal which you could eat as lunch. In this meal we will be using chick peas and spices so be aware of this fact.
Ingredients : Boiled Chickpeas (150g), Chopped Onion (1/2 onion),
Chopped Tomato (1/2 tomato), Olive oil (2 Tbsp), Turmeric powder (1 tsp),
Red chili powder (1 tsp), Garam Masala Powder(1 tsp),
Ginger garlic paste(2 tsp), Kasuri Methi (1/2 tsp), salt as per taste.
Recipe :
1) Heat the oil in pan and add the oil and stir it.
2) After the oil turns translucent add the kasuri methi.
3) Add the ginger garlic paste and stir it.
4) Add the chopped tomato and stir it until it looks cooked.
5) Now add all the spices and salt along with it and stir properly.
6) Add the boiled chickpeas and stir. If the paste is thick then add water after adding chickpeas.
7) Let it cook for 5-10 minutes on medium low flame.
Meal 5
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| Paneer chili |
This meal takes the use of cottage cheese. Since it is high in fat and carbs you can replace it with tofu but it would lack some of the essential amino acids. Also this recipe has soy sauce and red chili sauce, so you can skip this one too if you want.
Ingredients : Paneer(cottage cheese) or Tofu (150g), Soy sauce (1 tbsp),
Red chili sauce(2 tbsp), Vinegar (1 tsp), Corn starch (5 tbsp),
Spring onion chopped(2 spring onions), Capsicum Chopped (1 medium sized),
Ginger garlic paste (2 tsp), salt.
Recipe :
1) First make a slurry out of cornstarch and dipped the paneer pieces in it and fry them on shallow oil on a pan until the coating turns brown.
2) Now add some oil in wok or a pan, heat it up and add the onion and capsicum. Saute until cooked.
3) Add the sauces, salt and later add the the onion and capsicum and mixing it evenly.
4) Add the cooked paneer pieces and mix it so as it gets coated and let it on flame for a minute or so before taking off.
These were some of the vegetarian high protein recipes which you might have liked. Even more recipes will be added if you want then.
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