Protein Rich Foods

Are you a vegetarian looking to increase your protein intake?

If you hope to build muscles, you must guarantee you get sufficient protein. Protein is the building block of power, so you need more of it to have the option to make the gains you're expecting.  

You might be surprised to discover that you can consume 200 grams of protein daily from a vegetarian diet. While animal-based protein sources are known to be high in protein, there are a lot of vegetarian choices that are similarly protein-rich.  

Here are some suggestions for getting enough protein on a vegetarian diet.

Incorporate meals rich in protein into your daily eating regimen.

There are many protein-rich vegetarian meals available. Vegetables (paneer, chickpeas, beans), tofu, tempeh, seitan, nuts, and seeds. For instance, one ounce of almonds has roughly 6 grams of protein, compared to about 18 grams in one cup of cooked lentils.

Opt for vegetarian protein supplements.

Veg protein supplements like soy protein powder, pea protein powder, and hemp protein powder can be an incredible way to add additional protein to your eating routine.

Plan high-protein meals

Make sure to design meals that are high in protein. For instance, a tofu pan seared with vegetables and brown rice can be a great vegetarian dinner with protein. Other high-protein vegetarian meals incorporate lentil soup, chickpea curry, and veg chili.

Monitor your portions

It means much to monitor your portions to guarantee you get the perfect amount of protein. For instance, one cup of cooked Daliya contains around 8 grams of protein, while one cup of cooked kidney beans contains about 15 grams of protein. Try to gauge your bits to guarantee you get the perfect protein proportion.

Combine complementary proteins

Complementary proteins are at least two proteins that, when joined, give every one of the essential amino acids that the body needs. Combining complementary proteins can assist with guaranteeing you are getting every one of the essential amino acids. For instance, rice and beans are exemplary illustrations of complementary proteins.

Here's a sample vegetarian meal plan to get 200 grams of protein per day: 

Breakfast: 

• 1 cup of Greek yogurt (23 grams of protein) 
• 1 cup of sliced strawberries (1 gram of protein) 
• 1/2 cup of granola (6 grams of protein)
• 1/4 cup of chopped nuts (5 grams of protein) 

Total protein: 35 grams 

Snack: 

• 1 protein bar (20 grams of protein) 
• 2 Guava (10 grams of protein) or any fruit of your choice

Total protein: 30 grams 

Lunch: 

• 1 cup of cooked Daliya (8 grams of protein) 
• 1 cup of cooked Dal (18 grams of protein) 
• 1 cup of steamed broccoli (3 grams of protein) 
• 1/4 cup of feta cheese (5 grams of protein) 

Total protein: 34 grams 

Snack: 

• 1 protein shake with pea protein powder (20 grams of protein) 
• 4 slices of brown bread with peanut butter (26 grams of protein)

Total protein: 46 grams 

Dinner: 

• 1 block of tofu, pan-fried (40 grams of protein) 
• 1 cup of cooked brown rice (5 grams of protein) 
• 1 cup of steamed green beans (2 grams of protein) 
• 1 tablespoon of sesame seeds (3 grams of protein) 

Total protein: 50 grams 

Total protein for the day: 195 grams.

In any case, you can increase your protein intake by including different food varieties rich in protein, like chickpeas, nuts, and others. 

In conclusion, consuming 200 grams of protein each day on a vegetarian diet is conceivable. You can meet your protein needs on a vegetarian diet by including high-protein vegetarian food varieties, selecting vegetarian protein supplements, arranging high-protein meals, monitoring your portions, and combining complementary proteins. As usual, talk with a medical service proficient at deciding your protein needs based on age, orientation, weight, and functional work level.