If you are looking for ways to eat healthier, have more energy and support your body without relying solely on animal foods, then vegetable proteins are the solution! Many women choose to reduce meat or even follow a vegetarian or vegan diet, but often worry about getting enough protein. The good news? There are excellent vegetable sources of protein that can meet your needs, without any shortages.

Let’s look at the 5 best vegetable sources of protein that you can integrate into your diet for strong muscles, shiny skin and more well -being.

1. Legumes (lentils, chickpeas, beans)

Legumes are one of the best and most economical sources of vegetable protein. A mug of lentils, for example, contains about 18 grams of protein, while chickpeas and beans are also extremely nutritious.

How to eat them:

• Make a hearty salad with lentils, tomatoes, cucumber and lemon dressing.
• Try Hummus from chickpeas as a dip or spray on your bread.
• Add beans to your soups, tacos or salads.

2. Quinoa

Quinoa is an amazing hypertrophy, as it contains all the essential amino acids, making it complete protein – something rare in vegetable foods. A cup of cooked quinoa gives about 8 grams of protein, along with fiber and iron.

How to enjoy it:

• Use it instead of rice or pasta in meals.
• Stir it with vegetables and nuts for a quick, healthy meal.
• Make a breakfast bowl with quinoa, almond milk, honey and fruit.

3. Tofu and Tembe (soy products)

Tofu and Tembe come from soy and are excellent sources of protein. Tofu contains about 10 grams of protein per 100 grams, while Tempe has even more. They are also good sources of calcium and iron, which is very important for women.

How to use them:

• Top tofu cubes with vegetables and soy sauce for a quick stir-fry.
• Add temple to salads or sandwiches.
• Use tofu on smoothies for a protein -free protein reinforcement.

4. Nuts and seeds (almonds, cashews, chia seeds, pumpkin seeds)

Nuts and seeds are full of protein, healthy fats and vitamins that support skin, hair and hormone health. Chia seeds, for example, have 5 grams of protein per tablespoon, while almonds and cashews are equally nutritious.

How to integrate them:

• Pour chia or linseed seeds into your yogurt or smoothies.
• Add almonds and cashews to salads or make a homemade Granola Mix.
• Try peanut butter or almond butter as a whole grain bread.

5. Oats and whole grains

Oats are not only perfect for breakfast, but also an excellent source of vegetable protein! A cup of cooked oats contains about 6 grams of protein, while whole grains, such as brown rice and barley, also offer good amounts of protein and fiber.

How to enjoy them:

• Make an oatmeal with fruits, nuts and cinnamon.
• Add oat flakes to homemade cookies or energy bars.
• Accompany your meal with quinoa or brown rice instead of white.

Extra Tip: Combination of Vegetable Protein for Fullness

Although some vegetable proteins do not contain all the essential amino acids, a clever way to get complete protein is to combine different sources. For example:

• legumes + cereals (rice lentils, quinoa chickpeas)
• Nuts + seeds (almonds with chia seeds)
• oats + peanut butter

With these combinations, you can have a balanced meal that will give you all the protein you need.
Remember that protein is important not only for muscle strength but also for your hormonal balance, energy and overall health. So it’s time to enrich your diet with these amazing vegetable sources.