Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros, macro tracking, and more
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August 28, 2024
Maintaining a well-balanced diet with grains, fruit, dairy, and protein is important for overall health. For vegans and vegetarians, achieving this balance can be challenging. Fortunately, there are many vegetarian protein sources available to meet your nutritional needs. Plant proteins, in particular, are an excellent source of macronutrients, essential amino acids, and are sufficient to achieve complete protein nutrition. They can be used to create a variety of high protein vegetarian snacks to support overall health and ensure a well-balanced diet. To keep track of your meal plans and nutrition levels, the Prospre mobile app is a valuable resource that can help you reach your goals.
Nuts and seeds are excellent vegetarian protein sources. According to the USDA National Nutrient Database for Standard Reference, nuts are a rich protein source containing essential amino acids. In a handful of nuts, there can be anywhere from 3 grams to 7 grams of protein per ounce. They also contain vitamins and antioxidants that improve brain function, enhance skin health, and play a role against aging. Amongst all the plant-based nuts, peanuts, almonds, and pistachios are particularly high protein. Additionally, cashews, hazelnuts, and sunflower seeds offer a significant protein boost along with essential nutrients and healthy fats, making them excellent choices for high-protein vegetarian snacks.
Dairy products are another type of high protein snack that offer plant-based and vegetarian options. They are rich in casein and whey, which contribute significantly to their high protein content. Soy milk, cottage cheese, low-fat yogurt, and Greek yogurt are some examples of high protein vegetarian snacks that you may include in your diet. In particular, yogurt provides additional benefits by reducing intestinal inflammation and supporting immune systems.
Eggs are an excellent high-protein snack for vegetarians containing a rich source of amino acids. According to the 2018 USDA National Nutrient Database, one large egg contains 6.3 grams of protein, with 3.6 grams found in the egg white and 2.7 grams found in the yolk. Besides being high in protein, eggs also play a crucial role in supporting skeletal muscle health and protecting against infections. Whether you enjoy them scrambled, boiled, or made into an omelet, eggs are a versatile and protein-rich snack for vegetarians.
Legumes and beans are fantastic high-protein vegetarian snacks. A half-cup serving of legumes provides about 115 calories and 8 grams of protein, making them a substantial protein source. They also provide minerals, vitamins, and fiber to any meal. For instance, edamame, tofu, black beans, soybeans, kidney beans, and chickpeas are excellent vegetarian and vegan options when considering a high protein snack. Consuming legumes can also aid in weight management, reduce hyperlipidemia, and help manage hypertension. In addition, when legumes are paired with grains, they provide all the essential amino acids, making them a complete protein source and an excellent vegetarian snack.
Whole grains are another valuable option when creating high-protein vegetarian snacks. Oats, quinoa, millet, and brown rice are not only high protein, but also contain fiber and vitamins. They can be used in a variety of vegetarian and vegan protein-rich snacks, from breakfast bowls and quick side dishes, making them a nutritious choice. In addition, some researchers believe that whole grains may have the potential to replace animal-based proteins as a protein source, while also providing high-quality carbohydrates and energy.
Maintaining a balanced diet is essential for overall health. For vegans and vegetarians, this includes consuming adequate amounts of protein. With a variety of vegetarian protein sources such as nuts, seeds, dairy products, eggs, legumes, beans, and whole grains, you can create many vegetarian and vegan protein-rich snacks to satisfy your diet. To effectively manage your meal plans and nutrition, the Prospre mobile app is a valuable tool to help you reach your goals.
