Here is a list of vegetarian high protein foods and the essential amino acids they contain:

  1. Lentils: Lentils are a great source of protein, containing all nine essential amino acids. They are particularly high in lysine, which is essential for tissue growth and repair.
  2. Chickpeas: Chickpeas are another great source of protein, containing all nine essential amino acids. They are particularly high in methionine and tryptophan, which are essential for metabolism and mood regulation, respectively.
  3. Quinoa: Quinoa is a complete protein, containing all nine essential amino acids. It is particularly high in lysine and methionine, which are essential for tissue growth and repair and metabolism, respectively.
  4. Soybeans: Soybeans are a complete protein, containing all nine essential amino acids. They are particularly high in arginine and glutamine, which are important for immune function and muscle growth and repair, respectively.
  5. Tofu: Tofu is a great source of protein, containing all nine essential amino acids. It is particularly high in isoleucine and leucine, which are important for muscle growth and repair.
  6. Tempeh: Tempeh is a fermented soybean product that is a complete protein, containing all nine essential amino acids. It is particularly high in lysine and tryptophan, which are essential for tissue growth and repair and mood regulation, respectively.
  7. Spinach: Spinach is a great source of protein, containing all nine essential amino acids. It is particularly high in leucine, which is important for muscle growth and repair.
  8. Broccoli: Broccoli is another great source of protein, containing all nine essential amino acids. It is particularly high in methionine, which is essential for metabolism.
  9. Chia seeds: Chia seeds are a great source of protein, containing all nine essential amino acids. They are particularly high in tryptophan, which is essential for mood regulation.
  10. Almonds: Almonds are a great source of protein, containing all nine essential amino acids. They are particularly high in arginine, which is important for immune function.

By incorporating a variety of these vegetarian high protein foods into your diet, you can ensure that you are meeting your protein needs and providing your body with all of the essential amino acids it needs.

References

Lopez MJ, Mohiuddin SS. Biochemistry, Essential Amino Acids. [Updated 2023 Mar 13]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK557845/