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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