High Protein Diet: In this busy life, people need a balanced diet along with rest the most, but people often forget about their diet due to which their body does not get all the essential minerals. People who eat non-veg get a good amount of protein, but those who do not eat non-veg, what should they eat in their diet so that they get adequate amount of protein? Although there are many veg options available, but today we will tell you the best options through which you can provide adequate protein to your body.

Soybean

Soybean is a high protein food, it is an excellent source of protein for vegetarians. Essential amino acids, fiber and healthy fats are found in abundance in it. Products like soy milk, tofu, soy chunks and soy oil are made from soybean, which can be easily included in the daily diet. Consuming soybean regularly reduces the need for non-veg food to a great extent, it strengthens your muscles and bones.

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milk and dairy products

Dairy products like milk, curd, paneer and cheese are an excellent source of protein. One glass of milk contains about 5-8 grams of protein, whereas this quantity is considered to be even more in cheese and curd. Apart from this, they also provide calcium necessary for bones. If you include dairy products in your diet daily, you can reduce non-veg food to a great extent.

Nuts and Seeds

Almonds, cashews, walnuts, sunflower and pumpkin seeds are small but an excellent source of protein and healthy fats. These are easy to eat as snacks and give energy to the body for a long time, it is very easy to keep them with you, you can eat them even while doing your work. Eating a handful of nuts and seeds a day fulfills the protein requirement and also keeps the heart healthy.

These are some of the best sources of protein which you can add to your diet to supplement the protein and these are easily available in the market. Besides this, you will not need to eat non-veg. These things provide adequate protein, energy and strength to the body and improve the health of your muscles, bones and heart.

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How To Get 100g Protein On A Vegetarian Diet: Getting enough protein in a vegetarian diet is often presented as more difficult than necessary. If you look at the fitness content, it seems as if the protein target cannot be achieved without whey protein, imported superfoods or a strict meal plan. But the reality is different from this. There are many foods already available in the Indian kitchen from which a strong high-protein veg diet can be made, all that is needed is the right selection and better combination.

Nutritionist Khushi Chhabra has explained this in her Instagram post. He has broken the myth that meat or supplements are necessary to get protein. He says that 100 grams of protein can be obtained daily even with a whey-free, completely vegetarian and budget-friendly diet. According to him-

Keep this in mind at the beginning of the day

Khushi Chhabra tells that one can start the morning with roasted flax seeds, which provide about 2 grams of protein. If desired, pumpkin seeds or chia seeds can also be included.

Protein breakfast without heavy cooking

Now talking about breakfast, you can have Greek yogurt or skyr yogurt with whole wheat veg cheese sandwich. This provides about 15 grams of protein. For those who do not eat cheese, tofu is an easy alternative.

What is the option for mid-morning?

In the mid-morning you can have a combination of fruits like almonds and guava, which gives you about 6 grams of protein. This helps in maintaining energy and at the same time does not allow long gaps between meals.

What options do you have for lunch?

You talk about lunch. The maximum protein available in lunch is about 41 grams. It includes whole wheat chapatti, masala soya chunks, moong dal and vegetables. Lentils or tofu can also be taken as an alternative.

Evening snack without junk

In the evening, Makhana Veg Chaat can be had with tofu and seeds along with ginger tea. This provides about 13 grams of protein.

What’s special in dinner?

Gram flour chilla, chutney and raita are included in the dinner, which provides about 26 grams of protein. In this you also have good options like Moong Dal Chilla or Tofu based Raita. This full day plan provides about 103 grams of protein, 1500 to 1800 calories and its cost is said to be around Rs 220 per day.

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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