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By     Created on : July 27, 2020

COST SAVING PROTEIN RICH FOOD which are high in proteins are difficult to find especially for the people who follow a vegetarian diet. Proteins are very essential to build muscles and especially when your age is escalating.

Intake of protein is very important for the strength of the muscles and beneficial for the whole body after you are done with your workout routine to gain good weight. 

To free you from this dilemma here are some protein-rich food items which are good sources of protein and is a wonderful option of cost-saving foods. 

As you go in the grocery section you find a lot of foods like tofu which is the best substitute for non-animal protein. 

Importance Of Protein Rich Vegetarian Foods

Tofu is replacing animal rich proteins like beef, chicken and different types of animal protein-rich food. 

As you must know that it is also cholesterol-free so it is a good option for the people who are very concerned about their cholesterol levels and as well as about their muscle gain. 

To help you find high protein-rich vegetarian foods which are cost-saving as well, have a glance at the list below;

veg protein source

Did you know when your age is increasing you start losing your body activeness and strength and mass for the fitness?

Wherefore, protein intake is very important for our body’s fitness and health. It overall contributes to the muscle’s strength for the ultimate bodybuilding. 


Your body needs sufficient amount of protein to give strength to the muscles and the living cells also needs some amount of protein for their balanced functioning.  

Thus, one must always include protein-rich food in the daily diet to get a healthy and fit lifestyle that contributes to activeness all day long.

Plain Greek Yogurt 

Plain yoghurt is a very good source of proteins which is made with whole milk. It helps to maintain a healthy digestive system which contributes to weight control and strong bone density as greek yogurt provides a good amount of nutrient content.

Plain greek yogurt is purely vegetarian and is also rich in calcium and proteins both. It helps in losing weight with leaving your body full-toned. 

Some of the studies suggest that one should include yoghurt in the diet because it has several benefits for effectual health, especially for women.

Mung Beans

Mung beans are also a good source of protein because it is a very protein-rich plant-based food. 

Boiled moong is very beneficial and contains 7 grams of protein per serving. They are less in calories. Hence, protein-rich food especially for the vegans. These beans are rich in fibres, proteins, minerals and amino acids. 

Moreover, these contain healthy antioxidant which helps to protect from various types of diseases like cholesterol, heart disease, and blood pressure.

veg protein source
mug beans

It keeps you full along the day because it contains a high amount of fibre in it which makes up to the suppression of your appetite.

Non-Fat Cottage Cheese

If you consume 100 grams of cottage cheese it provides you 10 grams of protein. Hence, a proven protein-rich food. 

It provides you with various types of nutrients like vitamins and is rich in calcium for the muscles strength. 

If you want to lose weight you can very suggestively consume this cheese because it is a non-fat and is healthy order to make the body fit and healthy. 


Tofu is made from both the most important contents that are soya milk and curd. If you consume 100 grams of tofu it provides you 8 grams of protein.

veg protein source

Tofu also contains various types of nutrients like potassium, calcium and iron with amino acids. It also contributes to the building of muscles and increment of weight. It can be the best protein-rich food for the vegetarians. 

Peanut Butter

If you consume 100 grams of peanut butter it provides you with high protein that is 25 grams. 

If you want to lose weight or trying to control it you just have to take it as a breakfast. It will make your stomach full for a long time.

Peanut butter is high in protein content. It provides you with various nutrients like vitamins and minerals. 

Taking almost 1 or 2 tablespoons of peanut butter is healthy for breakfast. 


It provides very good and high-quality protein that is 18.22 grams and 553 calories per 100 grams. 

veg protein source

It is also rich in fat content that is 43. 85 grams. If you want to gain muscles it is a perfect go-to option to opt for getting a rich amount of protein after your workout routine. 

It also protects you from various types of diseases like diabetes. 


While we all know that meat and eggs contain an honest amount of protein, there is a standard misconception that a vegetarian hotel plan comes up short during this regard. That is totally a MYTH, However, as veg food also provide various healthy cost-saving options for a protein-rich diet. It’s all about the right diet, the right mindset, and the right choices

veg protein source

For Example Indian Wrestler, Olympic Medal Winner Sushil Kumar is a vegetarian. 

He does not consume egg and in option, to that, he drinks a lot of milk. 

Credits: Varsha Tejwani 

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