High Protein Vegetarian Diet – Fruits, Vegetables, Cereals & Pulses

The human body has the most complicated mechanism yet is simple if understood! Unlike any other power tool, the human body also requires power sources to make the system run properly. The only power source of the human body is food. There are different types of food ingredients included in making a perfect diet to energize the human body’s automation! 

A healthy diet means eating balanced food components that have good food value. What a human body needs for its proper functioning are essential nutrients that include carbs, fats, proteins, water, minerals, vitamins, etc. Also, a good coffee percolator is essential to reap maximum benefits out of coffee as it is good source of vitamin B2/B3, magnesium, potassium and antioxidants. Each and every food component has its distinctive benefits. Among all the stated food ingredients, we will discuss protein or better to say high protein-rich vegetarian meals or foods.

Vegetarian High Protein

Protein is the stuff of which all body tissue is made. They are vital. There are times when the body needs relatively more protein than it does at other times. For a growing child, protein is vitally necessary. Proteins are really combinations of hundreds of molecules called amino acids and eight of them are essential. Protein foods with the right proportion of these essentials have high biological value. A diet without adequate proteins cannot be considered healthy. 

There are mainly two types of food proteins. Such as animal protein and plant proteins. Today our matter of discussion is high protein vegetable meals that are classified into three parts. Like, fruits, vegetables, and cereals.

Best quality protein-rich fruits

There is a common misconception that proteins can be found from animal sources and some certain vegetables only. Whereas, some fruits are also rich sources of proteins and one can easily overcome protein deficiencies by consuming some certain fruits. Here are a few of the best quality protein-rich fruits listed below along with their food values. Such as,


Prunes are highly enriched with the best quality protein. The high sugar content of this form of dried plum energizes the human body and eating them rapidly fills up protein deficiency. They are also known as the powerhouse for preventing cancer. Prunes contain essential antioxidants and fibers that help to control body weight. Every 100 grams of prune contain 2.50 grams of protein contents approx.



Peaches are full of high protein components. As it is said that proteins are important for good bone structure, hair growth, and smoother skin, so peaches are a bit more than that by adding more taste along with the food value. This is also a good source of beta-carotene that boosts eyesight and the body’s natural immunity. One cup of peaches serves up to 1.5 grams of protein.


Dried Cherries

Not only for rich protein content cherries are also favorite to everyone for their chunky taste. This gluten-free fruit is also full of antioxidants and fibers that keep the digestive system well. ¼ cup of dried cherries contains on average 1 gram of protein.

dried cheeries


Don’t go with the physical nature of the fruit, avocados surprisingly add an enormous amount of protein contents to your everyday meals. Not only protein, but avocados are also loaded with ample amounts of unsaturated fats that keep blood pressure stable and make body joints supple as they are good sources of vitamin D too. A single piece of avocado serves 4 grams of protein and 322 calories!


Best quality protein-rich vegetables

Vegetables can also be rich sources of proteins. Here are some of them listed below:

Soya beans

Soya bean is known as a high protein source that contains protein contents almost similar to meat. It is also a rich source of carbs and fats. It also contains ample amounts of vitamins, minerals, and fibers that keep the body’s metabolism satisfactory. Regular intake of Soya bean reduces the bad symptoms of menopause and prevents cancer. Every 100 grams of Soya beans serve almost 13 grams of protein approx.

soya beans

Mung Beans

Mung beans are the most affordable plant-based protein sources that can be eaten as a meal for any time of the day. It can be eaten both as cooked and as salad also with other raw eaten vegetables. Along with the protein, mung beans are enriched with essential amino acids that the human body cannot produce itself. 100 grams of mung beans serve up to 24 grams of protein to every day’s meal.

Mung Beans


Broccoli or green vegetables can be both eaten as a blanched salad or cooked as well. This is also a good source of amino acids. For its low-calorie content, it is complete diet food for weight loss too. One full cup of cooked broccoli contains 3.7 grams of protein.


Brussel sprouts

Brussel sprouts contain a rich amount of protein that is useful for body muscle building. They are also full of fiber, vitamins and minerals that improve the body’s metabolism. 100 grams of cooked Brussel sprouts serve 3.4 grams of protein.

Roasted brussels Sprouts

Best quality protein-rich cereals or grains


Quinoa is considered a whole grain plant-based protein source that contains an adequate amount of nine essential amino acids. This is also full of fibers, magnesium, vitamins, iron, calcium, potassium, and beneficial antioxidants, etc. One full cup of quinoa serves 8 grams of protein.



Muesli is made of several whole grains and seeds and all that contents make it a complete diet for children and adults. Muesli contains ample amounts of dry fruits like almonds, chia seeds, pistachios, dried grapes, etc that are themselves rich sources of protein. Every 100 grams of muesli serve 20.4 grams of protein and more than that if consuming with milk or yogurt.


Yellow sweet corns

One full cup of boiled yellow sweet corn contains 3.4 grams of protein. Along with that yellow sweet corn is full of high-quality fiber content, minerals, and vitamins. As a naturally gluten-free food, it is a balanced diet for those who are especially following some diet chart for weight loss.

yellow sweet corn

Wild rice


Wild rice is a nutrient-dense complete food that is also full of effective plant-based protein sources. This is a low-calorie food content. Wild rice is also full of minerals like manganese, magnesium, zinc, etc that boost up bone strength. 100 grams of wild rice adds almost 15 grams of protein to every day’s meal.

Hope the article helps!

Disha Verma is a Mass Media student from International School of Business & Media (ISBM). She lives in Maharastra, India and loves to write articles about Internet & Social Media. When she is not writing, you can find her hanging out with friends in the coffee shop downstreet or reading novels in the society park.