Vegetarian Foods High in Protein Low in Calories

Introduction

Eating a vegetarian diet doesn't have to mean skimping on protein. While meat is a popular source of protein, there are plenty of plant-based foods that can provide you with the protein your body needs while keeping the calories low. Eating high-protein, low-calorie vegetarian meals can help you reach your weight loss goals without sacrificing nutrition.

Tofu

Tofu is a popular vegetarian protein source, and it's extremely low in calories. A 3-ounce serving of firm tofu has only 80 calories and 8.3 grams of protein. Tofu is also a good source of iron and calcium. It can be cooked in a variety of ways, including roasting, grilling, and stir-frying. You can also use it to make a variety of dishes, such as tofu scramble, tofu burgers, and tofu stir-fry.

Tempeh

Tempeh is a fermented soy product that's similar to tofu but has a firmer texture. A 3-ounce serving of tempeh has only 140 calories but provides 16.9 grams of protein. It's also a good source of fiber, calcium, and iron. Tempeh can be cooked in a variety of ways, including grilling, baking, and steaming. You can also use it to make tempeh tacos, tempeh burgers, and tempeh salads.

Beans and Lentils

Beans and lentils are both excellent sources of vegetarian protein. A half-cup of cooked black beans has only 115 calories but provides 8.2 grams of protein. Lentils are also very low in calories and provide 9 grams of protein per half-cup serving. Both beans and lentils are also good sources of fiber, iron, and other minerals. You can use them to make a variety of dishes, such as lentil soup, lentil tacos, and bean burritos.

Quinoa

Quinoa is a popular grain that's high in protein and low in calories. A half-cup of cooked quinoa has only 111 calories and 4.4 grams of protein. It's also a good source of fiber, iron, magnesium, and other minerals. Quinoa can be used in a variety of dishes, including salads, stir-fries, and casseroles.

Nuts and Seeds

Nuts and seeds are excellent sources of vegetarian protein. A quarter-cup of almonds has only 123 calories but provides 6.1 grams of protein. Hemp seeds are also high in protein and low in calories. A quarter-cup of hemp seeds has only 166 calories but provides 10 grams of protein. Nuts and seeds can be used in a variety of dishes, including salads, stir-fries, and smoothies.

Conclusion

Eating a vegetarian diet doesn't have to mean skimping on protein. There are plenty of plant-based foods that are high in protein and low in calories, including tofu, tempeh, beans and lentils, quinoa, nuts and seeds. Eating high-protein, low-calorie vegetarian meals can help you reach your weight loss goals without sacrificing nutrition.

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