Natural Fitness Food vegan chocolate protein, 300g Raisins, 250g Ground almonds, 180g Coconut oil, 150g Dark chocolate, 300g Almond butter, 50g Flaked almonds, 60g Method: Ramin Talaie, Credit: As for an entree, I recommend the apple pecan salad without chicken, as it still contains plenty of healthy fats, protein, and carbohydrates.. Chipotle is popular for its customizable meals and having multiple plant-based protein options (sofritas, black beans, and pinto beans), plus greens, veggies, and rice. With 23 grams protein and only nine grams of carbs, this salad will provide you with all the protein you need to stay full without a ton of carbohydrates that can cause a quick post-meal blood-sugar crash, says Rebecca Blakely, RDN. You can also always make your own version of the bistro boxes. Courtesy White Castle, The Healthiest Vegetarian Options at 11 Fast-Food Chains. Per serving: 470 calories, 23 g fat (3 g saturated), 48 g carbs, 14 g sugar, 650 mg sodium, 7 g fiber, 23 g protein. 5. No thanks. What to order: Vegetarian burrito bowl with brown rice, black beans, fajita veggies, lettuce, and corn salsa. Vegan Greek Salad with Mushroom Souvlaki. Two of these sliders are a whopping 600 calories, 20 grams of saturated fat, and 1740 mg of sodium. So, we’ll pass. Buckwheat is another gluten-free grain that’s a source of complete protein, with 6 grams of protein per 1 cooked cup (168 grams). Credit: Below are the 15 best protein rich vegan foods that you should include in your diet. While it may seem difficult to get a full dose of protein per day (on average 46g for women, 56g for men), implementing a few of these high-protein foods into your diet can help you reach those protein goals. Buy the Tasty Cookbook Today: http://bit.ly/2zVLRyd Check us out on Facebook! What to order: We ranked the Chil-fil-A salad as our favorite in a taste test, so swap out the chicken and snag a fruit cup on the side to keep you full. This was a runner-up in our taste test, so snag a bag of apple slices or have an additional snack later to round out the meal. Per serving: 290 calories, 12 g fat (4.5 g saturated), 25 g carbs, 2 g sugar, 660 mg sodium, 1 g fiber, 20 g protein. Healthy high-protein foods for … At most, I’ve felt the cost of a Happy Meal. Always ask a manager for additional information. Why trust us? They offer Morning Star Farms veggie burgers for only 350 calories, so as long as you skip the fries (and the 280 additional calories) you’ll be good to go. But there are a slew of fast food items that contain a decent amount of protein—over 20 grams, which Monica Auslander Moreno, RD, nutrition consultant for RSP Nutrition, calls the “sweet spot” amount per meal most people need to maintain muscle mass. Though they’ve recently cut down their menu, Dunkin Donuts has options if you tread carefully. “These grilled nuggets provide a whopping 21 grams of protein with only one gram of carbs and no sugar,” says Blakely. Be warned that the salt creeps up on you big time, especially if you add those extras, and there’s 900 mg of sodium in just the 6-inch sub. Try different, vegan, gluten-free, high protein, plant-based Khichdis like - Masala Rice and Lentil Bowl (Khichdi), Quinoa and Sprouted Lentil Bowl (Khichdi), Sprouted Millet and Lentil Bowl (Khichdi) & Sprouted Mung Beans and … Here’s where it gets dicey: If you swap the English muffin for a croissant, you’ll reach 500 calories and 13 grams of saturated fat. “With just seven grams of saturated fat and less than 1,000 milligrams of sodium, this is a protein-packed choice that’s great those following a low-carb diet,” says Ivey. Ask for any of the salads without meat for a fairly nutritious meal, but keep in mind they’ll all come in below 350 calories. The honey mustard and ranch options bump that up significantly, so beware of your toppings. Beans are a fantastic plant-based protein source, and this vegan chili uses two types. RiverNorthPhotography / Getty Images. But it also tastes amazing when eaten with spaghetti as it lends the taste of ricotta cheese with less fat and the same amount of protein. The two highest vegetarian options are the large mac n’ cheese at 2450 mg sodium and a bowl of the summer corn chowder hits 1310 mg sodium. It also has reasonable fat, carb, sugar, and sodium counts, says Brittany Michels, RDN. These high protein vegan food choices then, make going vegan easier, healthier and more manageable as this particular food group can help maintain the required protein intake of vegans. Steak, Egg White, and Cheese Omelet Sandwich from Subway 12 Items Magazine subscription – save 44% and get a cookbook of your choice Discover delicious vegetarian recipes where at least 20% of the calories come from protein, keeping you feeling fuller for longer. The vegetarian snack boxes range from 450 to 520 calories and 7 grams to 13 grams of saturated fat. Tofu is an excellent vegan, high-protein option that's used as a staple in many meatless dishes. There you have it! These tasty recipes are quick and easy to whip up. For more fiber and nutrients, load it up with every vegetable offering at the salad bar. With less than 300 calories, 26 grams of filling protein, and just 3.5 grams of saturated fat, this meal is a great pick for breakfast because the chicken is grilled and not fried, says Ivey. High-protein vegan recipes. While they don’t contain enough calories to be a full meal on their own, she says they pair well with a healthy side like a side salad, Greek yogurt parfait, or fruit cup. Black bean chilli. There are a handful of healthy lunch options at Starbucks. For example, peanut butter (or almond butter or soy nut butter) on whole-grain toast has plenty of protein, but if you eat too much peanut butter, you're going to be adding lots of fat to your diet. This grain salad gets rave reviews from Auslander Moreno. Most vegetarians can eat dairy products. What to order: A protein box or the tomato and mozzarella sandwich. However, vegetables like beans and peas are also high protein source for vegetarian that can … High-protein vegetarian recipes. “It barely has any fat and is quite low in sugar, so for those watching those metrics, this would also be ideal,” she says. But, as per every Mexican-style fiesta, it can be pretty easy to go overboard here. To round things out, she recommends adding a fruit cup. Two veggie sliders with Thai sweet sauce come out to just 320 calories and 640 mg sodium. If cutting out meat isn’t necessary, be sure to consult our guide to the Healthiest Meal Choices at 35 Popular Chain Restaurants. The Chipotle menu is vegan-friendly. While Wendy’s is a lot like Chick-fil-A in terms of the vegetarian options, it is a little better. Check out the Chicken Sausage & Bacon Biscuit (450 cal, 26 grams of protein) and the Spicy Chorizo, Monterey Jack & Egg Sandwich (500 cal, 26 grams of protein). Dairy-free tofu feta adds more meatless protein for a nod to this classic Greek meal with a twist. Want to slash sodium even more? What to order: Use the You Pick Two option to your advantage by pairing a half Mediterranean Veggie sandwich with a salad. Who ever said that chicken wings, doughnuts, and pizza couldn't be healthy? Per serving: 570 calories, 23 g fat (10 g saturated), 54 g carbs, 20 g sugar, 1,620 mg sodium, 7 g fiber, 35 g protein. Also besan is gluten free, so it’s a great alternative for Gluten. She notes that, as is the case with many fast-food options, the sodium is on the higher side. There are many vegetarian foods that are rich in protein content, and you can completely rely … At 22 grams of protein per ½ cup, tofu is a great addition to stir-fry and salads. You may be able to find more information about this and similar content at piano.io, Everything You Need To Know About Pomegranates, Banish the Gunk That Just Won't Quit Your Dishes, American's Favorite Christmas Desserts By State. “The fat and fiber intake will also increase satiety, and while the fat content is quite high, it’s mostly unsaturated fat, which is better for heart health,” she says. Per serving: 110 calories, 2.5 g fat (0.5 g saturated), 1 g carbs, 0 g sugar, 410 mg sodium, 1 g fiber, 21 g protein. Peanut Crunch Salad in a Jar by A Virtual Vegan Peanuts, quinoa, cabbage, edamame, carrots and more come together to create this healthy salad in a jar! “This will keep you full without being a fried option,” she says. She notes that it’s similar to a lunch you might pack for yourself—and that’s a good thing, as it’s a sign it’s not overly processed. jetcityimage / Getty Images, Credit: It is high in Phosphorus which combines with calcium and strengthens the bones. What to order: The veggie burger. What to order: Two Fresca soft tacos with black beans. “Its 34 grams of protein should satisfy even the hungriest diner, and this choice is also relatively low in fat.” To boost its nutrition, she recommends skipping the bun and asking for extra lettuce and tomato, or ordering a side salad and cutting up the chicken breast onto it. Auslander Moreno appreciates this salad’s high fiber content, as it offers nearly half the recommended daily amount for women. Such foods include lean proteins like poultry, seafood and some cuts of red meat. Ideas for eating more cottage cheese: Cottage cheese is a popular breakfast food when eaten with fruit. You can also check out our picks for the healthiest sandwich choices and healthiest soup choices. Also, White Castle recently announced the Impossible Burger to join the menu. When’s the last time you left a fast food restaurant feeling like a million bucks? Everything in life needs protein to live, and vegetables can be a great source of protein. “One of the healthiest on-the-go options in my opinion, this protein box provides 23 grams of protein from eggs, cheese, and peanut butter, while also offering five grams of fiber from whole-grain bread and fresh fruit,” says Blakely. Michael Nagle — Bloomberg via Getty Images, Credit: What to order: Egg and cheese on an English muffin. Because rotisserie chicken tends to have fewer nitrates than other deli meats or cold cuts at Subway, this high-protein sandwich option reigns supreme. If you’re trying to stick to a more plant-based diet, foods like beans, peas, soy-based products, grains, nuts, and seeds will become your diet staples — with eggs and dairy added if you’re vegetarian. This protein-rich meal includes both fresh fruits and vegetables, which Ivey says is always a plus. Also, the innocent-sounding everything bagel with cream cheese has 460 calories and 830 mg of sodium. There’s not a vegetarian main in sight here, but with a little creativity, you can come up with something. Not only do high-protein meals fuel your muscles, but they satisfy your hunger and rev your metabolism, too. For example, flax seeds can be added to smoothies, sunflower seeds … She recommends pairing the burger with a side salad or a piece of fruit for added fiber and other nutrients. Subway’s customization can be good and bad for your health. A deficiency in protein leads to muscle atrophy and impaired functioning of the human body in general. Dinner Tonight: Quick and Healthy Menus in 45 Minutes (or Less), Healthiest Meal Choices at 35 Popular Chain Restaurants. 137 ratings 4.5 out of 5 star rating. This dish is not just high in protein (20g/serving), it's also gluten-free and vegan, making it perfect for even the pickiest of eaters. Whether you’re at Starbucks, McDonald’s, or Chick-fil-A, there’s a protein-packed pick for ya. © Copyright 2020 Meredith Corporation. Seitan is a popular protein source for many vegetarians and vegans. Getty Images/Joshua Blanchard / Stringer, Credit: Be aware if considering sodium: The vegetarian sofritos pack an extra 560 mg on their own. Marissa Miller has spent a decade editing and reporting on women’s health issues from an intersectional lens with a focus on peer-reviewed nutrition, fitness trends, mental health, skincare, reproductive rights and beyond, and currently holds a certificate in plant-based nutrition from Cornell. Because if you’re going to hit the drive thru, you might as well do what you can to make sure you’re grabbing something that will contribute to your ~overall wellness.~. It’s hard to give the exact nutritional information on this one, but our dietitian liked it in our taste test. Benefits – This low fat High protein vegetarian Food has 38% protein and 20% fat, it makes for a perfect weight loss Indian food. RiverNorthPhotography / Getty Images, Credit: Women's Health may earn commission from the links on this page, but we only feature products we believe in. Cooking Light may receive compensation for some links to products and services on this website. We gathered information from some of the top fast food and fast casual restaurants to determine how their vegetarian options stacked up. 1. The egg and cheese on an English muffin is in a healthy nutritional range at 340 calories, and it’s really the only option that fits. If you are a vegetarian or vegan looking for ways to get a high-protein breakfast, the real key is adding lean protein. Nixing the meat doesn’t always make your meal diet-friendly. The combination of probiotics-packed pickled cabbage, as well as prebiotics-containing chickpeas, is also great, she adds. “The avocado provides some nice healthy fats and vitamin E, and of course, we always welcome salad's raw leafy greens addition,” she says. Not only are seeds high in protein, they are also a rich source of various minerals such as magnesium, zinc, potassium, iron and manganese. Per serving: 430 calories, 28 g fat (11 g saturated), 11 g carbs, 6 g sugar, 1,140 mg sodium, 2 g fiber, 35 g protein. Per serving: 290 calories, 8 g fat (3.5 g saturated), 29 g carbs, 2 g sugar, 970 mg sodium, 1 g fiber, 26 g protein. This is yet another fast food giant lacking vegetarian main options. This “fancy” fast-food breakfast is loaded with filling ingredients. You can usually swap out chicken in the salads for a meat-free meal, but they’re lower in protein so they won’t keep you full for very long. This low-calorie, high-protein option is great for fulfilling those burger cravings when you’re trying to be a little more nutrition-conscious, says Blakely. Though a 6-inch Veggie Delite sandwich is listed on the website as only 230 calories, they’re expecting you to pile a 9-grain roll with low-calorie veggies and skip the sauces and cheese. Skip to main content. Per serving: 470 calories, 36 g fat (7 g saturated), 9 g carbs, 5 g sugar, 940 mg sodium, 3 g fiber, 23 g protein. Picnic for lunch, anyone? 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