Ultimate Guide to Protein Food Sources

Protein Food Sources and Diet Plan for Healthy Body - Ultimate Guide

Oct 21, 2022Imtiaz Hami

Protein is an essential part of our diets. It’s the building block of muscles, bones and tissues in the body. Protein also helps keep your blood sugar levels stable and even reduce inflammation in your body. In this article, we will look at how much protein we should be eating each day, as well as how different types of protein rich veg food can provide extra protein without adding too many calories along with it!

Why is protein important?

Protein is the building block of muscle tissue, which helps to grow and maintain your body. It's also needed for repair and maintenance of your existing muscles as well as skin, bones, and organs. Protein also contributes to a healthy heart, immune system, and digestive system.

Eating plant-based protein can help you lose weight by keeping you feeling fuller longer than carbohydrates. This is because it takes longer for carbohydrates to leave your stomach before they're digested. This means that eating more protein rich veg  food  will keep you feeling full longer than eating low-quality carbohydrates!

Recommended protein intake

The recommended daily intake of protein is 0.6-0.8g per kg of body weight. If you are exercising regularly, it's best to increase your protein intake to 1.2g per kg of body weight every day (about double your current intake). This is a standard measure irrespective of the nature of protein you consume (vegan protein / plant based protein etc.)

Protein and weight loss

Protein is the building block of lean muscle mass. Muscle is more metabolically active than fat, so it helps you burn more calories even at rest. It also takes up less room in your stomach, making it easier to eat less food overall and feel fuller for longer—which can help prevent overeating! That’s the benefit of plant based protein.

Nuts, seeds and soy products (vegan protein)

The best vegan sources of protein are soy products. Soybeans are a great source of complete protein, meaning it contains all essential amino acids and can be used as a complete meal replacement when combined with other plant-based foods. Tofu, tempeh and edamame beans are also good choices for vegans looking for a high-quality source of protein that’s also low in fat and high in fiber.

As mentioned earlier, nuts and seeds are another excellent choice as well because they contain healthy fats like Omega 3s which help our bodies stay healthy by slowing down the aging process while also aiding in brain development & memory function! They're also loaded with antioxidants which fight free radicals caused by environmental toxins such as pollution or cigarette smoke so you can feel better about eating them too!

How much protein do we need?

Protein is a macronutrient, meaning it’s an essential nutrient your body needs in order toto function properly. Protein comes from all foods, but it’s most prevalent in animal products. The term “protein” refers to all the different kinds of amino acids (the building blocks of proteins).

The human body can only produce 11 of these 20 amino acids on its own; therefore, we need other sources such as plants or animals for them.

What are the best sources of vegetarian / vegan protein?

Here are some of the best sources of vegetarian / vegan protein:

  • Legumes like beans, lentils, and chickpeas. These have a high amount of protein per serving size compared to other foods. More than half an ounce of cooked kidney beans contains as much as 10 grams of protein! So if you're looking for a quick source of nutrients that also fills you up, consider including these legumes in your diet more often. The same goes for nuts and seeds like almonds or cashews—they're great sources too!

How to get a high-protein meal or snack every day.

The average person needs to eat about 0.8-0.6 grams of protein per kg  pound of body weight each day. If you’re trying to gain or maintain muscle, this number is even higher: 1 gram per kg pound of body weight is considered optimal for building muscle.

To get the most out of your diet as far as getting enough protein goes, it’s important to know what foods have high amounts of protein and how much those foods would actually contain in terms of grams per serving size (e.g., an ounce). 

In addition, it's also important for people who want to increase their daily intake of this nutrient that they understand which types (animal vs vegetable) will provide them with more protein  bang for their buck by providing more calories/nutrients/fiber etcetera when consumed together at once."

Having a healthy amount of protein keeps you full, helps you build lean muscle mass and can aid in weight loss.

Protein is a macronutrient and essential for building muscle, which helps you feel fuller longer. It can also help with weight loss, because it keeps your metabolism going and helps to suppress hunger pangs. Protein is important because it plays an important role in growth and development as well as maintaining a healthy immune system.

Proteins are made up of amino acids—the building blocks of life—and there are two types: animal proteins or plant-based proteins. Animal proteins include beef, chicken breast, pork loin and fish like salmon; while plant-based options include legumes (beans/lentils), rice and quinoa; nuts like almonds; seeds like chia seeds; soy products such as tofu.


Protein is an important nutrient that helps keep your body performing at its best. It helps build lean muscle mass and can aid in weight loss—but only if you’re eating enough of it! So, what are you waiting for? Get started with this short list of high-protein foods to help improve your overall health and wellness today!

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