Shaurya is a lean 2 years old kid. Her mom, Sheena, accompanies him to the play area every day. She made a new friend there. While discussing food habits, the new friend was surprised to know that Sheena does not feed eggs to Shaurya. “No eggs means no protein” she opined. Further, she retorted, “That is the reason Shaurya is lean and not plump like my daughter.” Being a vegan, Sheena was tensed that she will have to cook eggs and even feed her kid. Will she have to give up her vegan diet?

I can totally relate to Sheena. Being a mother of slender two years old is quite tough. I regularly get advises and counselling on what to feed my daughter and how to go about to put on some pounds on her. One of the frequent advises that I get is that of feeding egg to her. To get out of my inhibitions, I searched further and even asked elders in the family about what can be done to make sure that we have a plant based Proteins vegan diet. Surprisingly, I got many foods that are both rich in protein and vegan in nature. I have prepared a chart and stuck it on my fridge. This reminds me to include one of the several protein-rich foods in our diet, every day. Are you curious to know what these are?

1. Tofu

If you are still not aware of what does this four-letter word mean, you are keeping your family away from one of the powerful protein-packed foods. Earlier due to ignorance, it was not easily available. However, now you can hunt for it. I replace the humble paneer with tofu these days when it comes to preparing starters or side dish. With its chunky taste, no one’s complaining too.

2. Black Beans

Tall, dark and protein-some, black beans are my favourite. I add them to rice preparations and even toast mixes to give a punch to the recipes. The best thing about black beans is that it is not only packed with protein but also contains antioxidants.

3. Lentils

If nothing is working out, lentils always do. They are my favoured source of protein. I make sure that my family is gorging on them with flatbreads or rice. Not only protein, but they also add fibres to your diet. Amazing, isn’t it?

4. Quinoa

Are you hunting for protein-licious food that is also gluten-free? It is a type of grain and is loaded with
protein as well as other nutrients like fibre, antioxidants, magnesium and others. What I like about quinoa is that it can be used in several recipes. It is not a grain but acts like one and this makes it special.

5. Peanut Butter

Who would deny tasting the best of both the worlds? Peanut butter is full of protein and is quite satisfying. Spread it, bake it with the cookies or just lick it, you would never get enough of its chunky taste.

6. Chia Seeds

Chia seeds have become quite popular these days. They are not only rich in protein but also keeps you full for a longer period, especially if you are looking for something that can become a part of your healthy diet. Sprinkle them on the pudding for your kids. The dessert gets a makeover with these pretty seeds.

7. Tahini

Tahini is a type of spread that primarily contains sesame besides other ingredients. It is very healthy because of its high protein content and present of iron, potassium, magnesium and B vitamins.

8. Green Peas

My kid loves snacking on boiled green peas. I like this because they are full of protein, fibre, leucine, amino acids and other nutrients. Plus, they can be added to several recipes, be it rice preparation, starters and even muffins too.

9. Chickpeas

They are chic and healthy. Loaded with protein, chickpeas are like a meal in itself. They should be a part of your diet. Chickpeas are quite versatile and can be included in various recipes. If you are a fan of hummus, go grab some chickpeas and pita bread now!

10. Amaranth

Have you heard of Amaranth? Very similar to quinoa mentioned above, it looks like grain. Brimming with protein, magnesium, iron and B vitamins as well, make sure you get yourself this on your next trip to the supermarket.

11. Spinach

My mom used to tell me about the benefits of spinach, every time I denied eating it. And thankfully people who created Popeye made him eat Spinach. This made this vegetable quite popular among the kiddos. It is full of fibres, protein and iron as well.

12. Pumpkin Seeds

While snacking on a pack of pumpkin seeds, you might not have realized how healthy they are. They are full of protein, firstly, and then they even rich in magnesium. You can include them in various recipes or eat as per your choice.

13. Broccoli

Whether you are like broccoli soup or not, this veggie should be a part of your diet. Toss it, pan-fry them, decorate your pizza or have them in the form of baked starters. Make sure that your kids too gorge on this protein-rich food that is also high on calcium, B vitamins, Vitamin C and loads of fibre. All this for only 30 calories. Would you believe this?

14. Almonds

They are good for health, that you know. But, are you aware that these nuts are not only high on fibre but on protein as well? The cookies you baked in the morning are looking forward to some almond slivers on their top, will you please help them?

15. Oatmeal

When I had a bowl of oatmeal and milk in the morning, little did I know that I am also getting a good share of protein! Oatmeal is full of fibre, less on starch and even high on magnesium, zinc, phosphorous, selenium, B vitamins and manganese. So, did you decide what will be your breakfast tomorrow morning?

Also Read: 7 Powerful Super Seeds You Should Be Eating and Their Benefits

Finally…

It is time to break the myth that protein should be consumed only for dinner or it comes only from an animal. Protein should be had throughout the day. Have it during breakfast or snack it in the form of almonds or pumpkin seeds, protein can be inserted here or there in your meals, whenever it is feasible.