Increase your Protein Levels being a Vegetarian

Increase your protein levels being a Vegetarian

Everybody says meat, fish and eggs are the best sources of protein, this is true but it does not mean that there are no other rich sources. You can take ample amount of protein without eating non-vegetarian food. Being a vegetarian is not a curse.

Do you know what Protein is?

Protein is a macro nutrient which works as a building block of body. Our body cells are made of protein.

How much protein do you need per day?

  • Your protein level’s safe range is 0.8 g to 2 g per Kg body weight.
  • If you are sedentary active then you need 1 to 1.2 g of protein/ kg body weight and if you are highly active or a sports person then your protein requirement will go up to 2g/ kg body weight.
  • For kids 1g/ kg body weight is optimum.
  • People who are suffering from renal disease or on dialysis, their protein requirement may vary according to the severity of disease.

Now coming to the main point let’s take a view on sources of protein.

Rich Vegetarian Sources of Protein

  1. Milk and Milk products:

    If we are talking about vegetarian sources of protein with high bio availability (quality) then milk comes first. One glass of milk (250 ml) contains 8 g of protein.

If you are not fond of milk or don’t like the taste of milk then you can do two things:

  • Either you can add some flavor like cardamom (elaichi), turmeric (Haldi), ginger, chocolate syrup, roohafza etc. or
  • You can have dairy products like curd, cheese, paneer, buttermilk.





  1. Tofu:

    Tofu also known as soya paneer is a complete source of protein. 100 g of tofu contains 10-15 g of protein. You can add it to salads, sandwiches, noodles, gravy and many more recipes as you use cottage cheese.



  1. Almonds:

You will surely have almonds in your kitchen. Now it is the right time to use them as a protein booster in your daily diet. 100 g of almonds contain 20-25 g of protein. Every morning start your day with 8-10 soaked almonds and feel the difference.




  1. Chia seeds:

Chia seeds have a bland taste so you can easily put them into any of your recipes like smoothies, shakes, cakes, puddings, baked items. One serving (35g) of chia seeds has 6 g of protein.


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    5.Green pea:

Contains 9 g of protein in one cup cooked (200g) which is more than in milk.



  1. Oats:

One serving of oats gives you 4.2 g of protein. To increase the amount and quality of protein you can add milk and almonds. This will enhance the taste as well.

  1. Pulses & Legumes:

Pulses are among the richest vegetarian source of protein. Approx. 24 g protein is present in 100 g of pulses. One medium sized bowl of cook dal has 6 g of protein.



  1. Other sources:
  • Broccoli
  • Groundnuts
  • Amaranth
  • Potatoes
  • Sweet corn
  • Banana
  • Nuts and oil seeds
  • Spinach
  • Soybean
  • Soya milk


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