Losing weight is on everyone’s top priority right now, but we all agree it’s not an easy task, but it’s achievable by following the right diet, such as on Rati Beauty app. Coupled with an active lifestyle, a protein-rich diet also accelerates the whole process, and you can find such diets on the Rati Beauty app. When you consume protein, it increases the levels of the satiety hormone “leptin,” helps to curb appetite, and increase thermogenesis in the body which means we get to burn more calories. A good amount of protein also lowers cravings for unhealthy food. Since protein helps to build muscle, it’s a win-win situation. But in this post, we are not going to talk about eggs and milk as the only best sources of protein nor are we asking you to invest in highly-priced protein powders. Instead, we are going to list down 14 inexpensive plant based protein sources for weight loss.
1. Spinach is a great source of protein and is one of my favourites too. This veggie is mind blowing because it contains high amounts of protein as well as loads of antioxidants and vitamins. If you are a vegetarian and can’t eat eggs, spinach should be your go-to protein source. Since you cannot have it raw, have it steamed or add it to smoothies and salads. You can always sprinkle some pepper, oil and lemon juice for better taste.
2. Red Lentils: With 9 gm of protein per 100 gm, cooked red lentils is easily available and a staple in Indian cuisine.
3. Guava: This super tasty fruit is a good source of protein too because it provides approximately 4 grams of protein along with lots of fibre. This fruit is also great for your digestion and can remove toxins from your body easily, thus preventing bloating. So, never say no to a fresh guava fruit.
4. Chickpeas: Chickpeas can be categorized as highly nutritious because they are rich in vitamins, fiber, and fiber. They are also a rich source of protein, but for those who are on a diet, every calorie counts, including the presence of carbs and protein, and chickpeas do provide 7 gm of protein per 100 gm.
5. Green Peas: A cup of green peas offers wonderful protein punch. Peas contain eight times the protein of a cup of spinach and also 100 percent of your daily amount of vitamin C in a single cup. Fix them into a mason jar salad or add them to an omelettes or chapatti stuffing. 5 gm of protein per 100 gm.
6. Kidney Beans: Rajma, as we know it popularly in India, it’s a good source of protein, fiber, and complex carbs. There’s about 8.7 gm of protein per 100 gm of cooked kidney beans.
7. Quinoa: It’s a gluten-free grain with approximately 8 gm of protein per cup and without any fat content.
8. White Beans: With a good amount of fiber, complex carbs, folate, magnesium, and other nutrients, these beans are a good source of protein as well.
9. Tomatoes: They not only add flavour to your dishes and salads, they also come packed with the goodness of antioxidants and lycopene which have mind blowing effects on our body. Along with providing your body ample proteins, sun-dried tomatoes reduce the risk of lung, skin, prostate and stomach cancers. Add to your favourite savoury dish, and gain health.
10. Peanut Butter: In two tablespoons of peanut butter, you can get 8 gm of protein along with healthy fats, and metabolism-boosting nutrients, along with keeping you fuller for longer and curbing unnecessary cravings for unhealthy food.
11. Roasted Peanuts: You know what, you can just roast a few peanuts and be sure about your protein intake.
12. Soy Milk: Thinking of going vegan but worried about the right protein source? Here’s one good option – soy milk, with 3.3 gm of protein per 100 gm, it’s also rich in omega-3 fatty acids.
13. Tofu: It’s a low-calorie protein from a plant source which also keeps you fuller for longer. Though the protein content is relatively lower at 2.7 gm, it’s still a good option.
14. Black Beans: With 8 gm of protein per 100 gm, you can include this delicious bean in your daily diet to get protein from a plant source.