Here’s Some of the Best Vegetarian Protein Sources for Weight Loss You Shouldn’t Miss

Are you a vegetarian who doesn’t eat meat and looking to lose body fat? Are you worried about your protein intake because you’re someone who hits the gym regularly? Nonetheless, if you’re looking for vegetarian protein sources and you’re struggling to get an adequate portion of it, here we’ve some of the best vegetarian protein sources for weight loss that will help with it.

vegetarian protein sources for weight loss

In this article, we’ll discuss about some of the best protein sources that will aid in losing weight, and they’re also a vegetarian source. Hence, for those who don’t eat meat or even eat meat and want to look for some healthy vegetarian option, this article will prove beneficial.

Here’s Some of the Vegetarian Protein Sources for Weight Loss

Go through the list of vegetarian protein sources that you can consider to meet your protein requirement at the time of losing weight.

1) Tofu

It’s a soy-based product that comes with high protein and low-fat ratio. Similarly, it’s also a good source of iron and calcium. You can use tofu in curries, salads, and stir-fries. In addition, it’s cholesterol-free and has a higher content of soy isoflavones that help you lose weight and reduce belly fat by keeping you full for a longer time, and it also has lesser calories compared to meat.

For those who eat meat, it’s also beneficial, as swapping it with animal protein sources that have high saturated fat can keep your heart healthy.

2) Quinoa

Quinoa is one of the gluten-free grains that have a high protein profile along with amino acids. It’s a vegetarian protein source with low fat and calories. It is one of the best vegetarian protein sources for anyone looking to lose body fat. It’s a plant-based protein source & has 9 amino acids and 8 grams of protein in 100 grams of Quinoa. Similarly, it’s a complete diet that you can use in soups, salads, and even as a substitute for rice that helps to lose body fat while retaining your muscles.

3) Almonds

Almonds are a good source of fiber, healthy fats, and protein. It’s low in carbohydrates, which makes it a good option for someone looking to lose weight. Similarly, you can eat it raw or even use it in many ways, such as protein smoothies, oatmeal, salads, and more. Nonetheless, be sure that you limit it to as low as around 5 or 6 pieces as your body can’t absorb it quickly. Lastly, there’s much research that shows that almonds may prove helpful in losing weight.

4) Spinach

Leafy green vegetable spinach contains a good protein profile, along with essential vitamins & minerals, and fiber. It’s low in calories, which makes it one of the ideal vegetarian protein sources for weight loss. In addition to being high in fiber, spinach helps in digestion, regulates your low blood sugar, and helps prevent constipation.

Being a leafy green vegetable, it helps to improve your metabolism and carries many minerals like iron, which is best for your blood and makes your workouts more effective.

5) Lentils

Lentils are one of the best sources of fiber, complex carbohydrates, and protein. Similarly, being low in fat and calories, it’s one of the ideal options when you’re looking for a vegetarian source with a good protein ratio. In other words, it has almost no fat, and being high in fiber, it will keep you full for a longer time and prevent those unwanted hunger pangs.

Hence, if you’re someone who feels hungry most of the time during their weight loss journey, it’ll prove beneficial. These small seed-like vegetarian foods are nutrient-dense and inexpensive that you can add to your healthy diet using in soups, casseroles, or salads.

6) Edamame

Have you ever had edamame? It’s the green soybeans, and you’ll mostly find them on the menus of sushi restaurants. Having good protein and fiber content along with low saturated fat helps to lower inflammation and cholesterol levels and even aids in weight loss.

In addition, being a plant-based protein, you can stay assured it’s also beneficial for your heart health. You can eat it using it in salads or grain bowls, or you can even stir fry it.

7) Broccoli

Broccoli is one type of cruciferous vegetable with a higher protein ratio, essential vitamins, minerals, and fiber. Similarly, it’s also low in calories, making it one of the best vegetarian protein sources for weight loss. It consists of natural plant compound carotenoids that help stimulate your fat-burning process, eventually resulting in the reduction of weight.

It contains 90% water content, making broccoli an excellent food choice to promote healthy metabolism and keep the body hydrated. Also, metabolism plays a vital role in burning calories more efficiently.

8) Chia Seeds

Low in carbohydrates and high in protein and fiber, chia seeds are an ideal food choice for weight loss. In other words, chia seeds contain good fiber content, which is vital for the functioning of the body and regulating fat. Similarly, it can make you feel full in fewer calories, helping to prevent those hunger pangs that can lead to weight gain.

High in omega-3 fatty acids & healthy fats, chia seeds are also a good source for fat consumption. In addition, chia seeds are also helpful in reducing visceral adipose tissues, also called belly fat.

Some of the best ways to use chia seeds for weight loss are:

  • Drinking chia seeds with water can help in digestion while giving you the feeling of fullness.
  • You can have it by adding it in pudding.
  • You can add chia seeds to salads, oatmeal, smoothies, and desserts.
  • As topping on yogurt.

9) Green Peas

Many of us aren’t aware that peas are also one of the vegetarian protein sources. Since it has zero calories and fat while being rich in protein, dietary fiber, and vitamins, it promotes a good way to lose weight.

In other words, green peas are rich in insoluble dietary fiber that makes you feel fuller for a longer duration, which prevents from those unwanted cravings of eating food. One of the best ways to have green peas is through soup, which is delicious and healthy both.

10) Hemp Seeds

Hemp seeds can prove beneficial for weight loss as they’re low in calories & sodium, high in fiber, and a complete protein source. Further, the protein found in hemp seeds can help to make you feel full while reducing your hunger pangs. The fiber content in hemp seeds can also increase your nutrient absorption. It’s one of the good sources of healthy fats, and it contains nine essential amino acids that your body can’t produce on its own.

You can eat hemp seeds whole, or you can even separate the hull and grind it to make a fiber-rich powder. And some other ways to include hemp seeds in your diet are:

  • Adding 4 Tbsp to your breakfast.
  • Use that ground powder in your food.
  • Adding it into vegan flapjacks.

11) Greek Yogurt

Greek yogurt is a low-fat dairy and high-protein product, which is also considered a good source of calcium. Hence, being rich in both calcium and protein, Greek yogurt may prove beneficial to make you feel fuller and more satisfied. Due to the combination of nutrients, it helps to increase your appetite-suppressing hormone level, which makes it one of the best vegetarian protein sources for weight loss.

In addition, it not only helps in weight loss but also helps lower body fat percentage and waist circumference. And you can use it as a substitute for sour cream, add it to smoothies, or you can even eat it as a snack.

12) Peanut Butter

Power-packed with protein, fiber, and good fats, peanut butter is one of the winning combinations for your health. Consumed in moderation, it’s a nutritious and tasty addition to your weight loss diet plan. Furthermore, make sure you go for the peanut butter that’s unsalted and has no added sugar oil. You can have it with toast, add it to smoothies, or even dunk a spoon to eat it like that.

13) Cottage Cheese

When it comes to weight loss, protein is beneficial as it helps to promote satiety and keep you fuller. And cottage cheese, being rich in protein, it becomes one of the valuable food options for those who do physical activity and are looking to maintain lean muscle mass along with losing weight. In other words, it’s a high-protein and low-calorie food option that you can consider adding to your weight loss diet.

Integrating It With Your Weight Loss Journey

Now, as we have explored 13 types of vegetarian protein sources for weight loss, another thing we should take care of is combining it with a well-balanced and caloric-conscious diet plan that works for effective weight loss.

And for that, you will need to:

Maintain Meal Planning

Make sure you’re planning your meals that include a balance of healthy fats, carbohydrates, & protein. For that, you’ll need to combine the above-listed vegetarian protein sources along with other foods.

Controlled Portion

No doubt, mentioned vegetarian protein sources are nutritious and beneficial for health. But eating in proportion is necessary. And, if you go beyond your daily caloric consumption, you’ll start gaining weight. And, it won’t make a difference whether food is healthy or not.

Eating more, even healthy food full of protein also leads to weight gain as more calories go into the body. Hence, make sure you’re eating proportionately and not eating more than required to continue your weight loss journey.

Choose Your Protein Rich Snacks Smartly

Look for protein-rich snacks to prevent mid-day cravings and keep unwanted hunger pangs away. For instance, you can go for Greek yogurt with a handful of nuts and berries, along with some vegetable sticks to make our snack nutrient-dense.

Maintain Hydration

Drinking an adequate amount of water and keeping your body hydrated is essential. It helps prevent overeating and supports the overall well-being of the body.

Physical Activity

Along with a rich diet, it’s also best to include regular exercise for maximum benefit. For instance, eating a well-balanced, calorie-deficient diet along with strength training helps you lose weight while also maintaining muscle mass. Similarly, physical activity supports your metabolism, which helps in losing weight.

Wrapping Up

There are various options when it comes to vegetarian protein sources for weight loss. Hence, by incorporating these foods mentioned above into your balanced and caloric-conscious diet will harness the power of plant-based protein, which will aid in your weight loss goals.

In addition, it’s essential to remember that you focus on various protein sources, consume them in moderation, and go with a holistic approach, which includes regular workout and proper hydration. No doubt, embracing a vegetarian diet to lose weight is achievable and provides many other health benefits that go beyond scale. But maintaining proper balance is equally important.

Satinder Chowdhry Avatar

Satinder Chowdhry