National Vegetarian Week 2018 runs from 14-20 May and is all about eating delicious + exciting veggie food. Following a vegetarian diet has lots of health benefits, but vegetarians can often find it difficult to consume enough protein. To celebrate National Vegetarian Week, we’ve created a list of different protein foods + snacks for you to try, to ensure you’re getting all the right vitamins + minerals from protein!
1. Chia Seed Pudding
Chia seed puddings are delicious + healthy, as well as high in protein. There are four grams of protein in one ounce of chia seeds, and they provide nutrients such as calcium, phosphorus and manganese + are considerably high in omega-3 fatty acid content. Try on of our great chia seed recipes here.
Eggs are super healthy + consist of almost every nutrient that your body needs. They are particularly high in vitamin B + trace minerals. They’re very versatile as you can have them scrambled, hard boiled, fried, poached or in an omelette. Hard-boiled eggs make a great on-the-go snack + consist of six grams of protein, which will keep you full + satisfied until your next meal.
3. Pumpkin Seeds
Pumpkin seeds are perfect for a quick snack. They're high in protein + other valuable nutrients such as fibre, magnesium, zinc + polyunsaturated fatty acids. They also provide disease-fighting antioxidants, including vitamin E. One ounce of pumpkin seeds contains five grams of protein.
4. Peanut Butter Celery Sticks
Peanut butter and peanuts are known for helping you feel full between meals. Peanut butter provides four grams of protein per tablespoon + tastes amazing spread onto celery sticks or rice cakes. The perfect snack while you’re in the office but don’t want a full meal.
5. Energy Protein Balls
Protein energy balls are a delicious, high-protein snack made by combining a variety of ingredients, such as nut butter, protein powders, oats and seeds, and then rolling them into balls. The best part about these snacks is that they don't require baking. You can prepare a batch ahead of time so that you have a snack available when you need to grab one and go. Try out our recipe for peanut butter + cacao protein balls, which provide five grams of protein per serving.
6. Roasted Chickpeas
Chickpeas have an impressive nutrient profile and are an excellent source of protein + fibre. A half-cup serving contains 7.5 grams of protein and 6 grams of fibre. A tasty way to prepare chickpeas for a snack is by roasting them with some basic seasonings and olive oil. Roasted chickpeas are crunchy and portable, so you can take them with you and enjoy them when hunger strikes.
7. Protein Shakes
Protein shakes make for a quick + easy way to get extra protein in before or after a workout. They can be made with several types of protein powder, including whey, egg, soy, rice + pea protein. Generally, a scoop of protein powder provides about 20 grams of protein. Simply add a scoop of protein powder with milk or water + some frozen fruit into a blender and blitz. Pour into a portable flask + take it with you wherever you go.
Edamame are high in protein, vitamins and minerals, and make for a quick and easy snack. One cup of edamame provides 17 grams of protein + 52% of your daily need for vitamin K. Edamame is poisonous when raw so make sure you either steam them or buy them pre-cooked or frozen (that need to be heated in a microwave) in many supermarkets. Bung them in a tupperware + you’re good to go!
9. Veggies and Yogurt Dip
Veggies are great for snacking, but they're not very high in protein on their own. You can increase your protein intake by pairing them with yogurt dip. Greek yogurt is the best as it contains almost twice the amount of protein as regular yogurt.
10. Fruit and Nut Bars
Fruit and nut bars are a crunchy and high-protein snack that can be eaten on the go. Lots of brands use natural ingredients without added sugar. We love Get Fruity’s Juicy Apricot, Orange & Ginger flavour snack bar. Shop their range here.