A common concern for most vegetarians is whether they are getting enough protein from their diet.
It’s true that being on a strict vegetarian diet can make you deficient in some nutrients including calcium, zinc, iron, omega 3, vitamin D and protein. But it’s completely possible to get enough protein when you follow a vegetarian diet. You just need to get smart about the way you eat and what you eat.
Protein is not made by our body and if we do not give it to our body every day, muscles get depleted and you can get other problems.
Balance your protein
Have smart combinations like dal chawal, khichdi, pita with hummus as these provide you with complete protein.
Rotate your grains
Apart from just having rice and wheat, also eat quinoa, oats, buckwheat, amaranth and bajra, all of which have more protein as compared to rice and wheat.
Have nuts and seeds
Having 1-2 types of nuts every day and 1 spoon of any roasted seed every day is a great way to up your protein intake.
Soya is a source of complete protein, try to include it in your diet. Have tofu, nutrela and edamame frequently.
Eat more dals. Two best dals are sprouts and sattu.
Peas, broccoli and spinach give you 7 grams of protein per cooked cup. Potatoes, cauliflower, okra, mushroom and French beans have 5 grams of protein per cooked cup. Beetroot gives you 4 grams of protein per cooked cup. When you have high protein vegetables, it adds up to your total protein intake.
Spirulina algae, having 30 grams of it in a glass of water will provide you with 8 grams of good quality protein.
All dairy products are high and complete protein sources.
By - TNN