7 vegetarian substitutes to chicken and egg for protein intake

Animal products -meat, eggs, and dairy are storehouses of protein, but these products are also high in saturated fat and cholesterol. There are many plant-based alternatives, which are equally nutritional, flavourful and satisfy the protein requirements of your body.

1. Edamame

Edamame is a nutritional and tasty young soybean that is a plant-based protein storehouse. One cup of cooked edamame is enriched with 24 grams of protein. 

2. Seitan

Seitan comprises wheat gluten, which is the main protein found in wheat. A cup full of seitan, contains almost 21 grams of protein. 

3. Tempeh

A very healthy plant-based protein, Tempeh is a fermented soybean that has a firmer texture and a nutty flavour. About 125 grams of tempeh provides about 22 grams of protein. Enjoy it inside a sandwich or as a salad/stir-fry dish.

4. Tofu

Made by coagulating soy milk, Tofu can have varied firmness, ranging from silken, soft, firm to extra firm. About 125 g of firm tofu roughly comprises 21 grams of protein. You can enjoy tofu in salad/stir-fry and many other ways.

5. Lentils

A protein-loaded legume, One cup of cooked lentils, comprises 19 grams of protein. You can relish lentils in a bean burger or falafel, apart from the cooked vegetable.

6. Chickpeas and Quinoa

Chickpeas contain 16 grams of protein in 1 cup of cooked dish. You can also add half a cup of quinoa to this for another 5 grams of protein, to provide 21 grams of protein. 

7. Rajma

Rajma or kidney beans are brimming with potassium, calcium and protein. The protein ratio in Rajma is 9gm/100gm and is close to an egg’s protein, which has 11gm/100gm.

This content, including advice, gives generic information only and is in no way a substitute for a qualified medical opinion.