People often ask me, “Neha I am a vegetarian, what should I eat to ensure my protein intake is substantial?” Trust me, if I had a penny for every time I have answered this question I would be a billionaire.
So this definitely deserves a blog post and with the month of Shravan and Ganpati around the corner even the non vegetarians are stressed. I hope this helps you and gives you more than enough choices on veg protein.
I feel most vegetarians are simply confused thanks to the western culture diets that are meat based, which leads them to believe that we do not get enough protein in plant based diets and even if we do, the choices are limited or expensive. By eating variety of combinations and mixing certain food we can get enough protein in vegetarian diet. So here are some options for you.
- Kidney beans
- Amarnath (rajgri)
- Soy milk
- Soya chunks
- Low fat panner (cottage cheese)
- Low fat milk
- Low fat curd
- Whey protein
- Pea protein
- Chia seeds
How to add protein in everyday diet ?
My favorite super food protein Amaranth and Quinoa are whole-grain foods and they are not true cereal grains.These seeds are prepared and consumed the same way as rice and oats. Amaranth has slightly higher protein content than quinoa, but they both provide double the amount of protein as compared to eating brown rice, oats or whole wheat. Amaranth has 9 grams of protein in a 1-cup serving, while quinoa has 8 grams. Apart from higher protein, the second advantage you’ll get from amaranth and quinoa is the quality of protein which is far superior than any vegetarian options.*
The Institute of Medicine recommends women consume 46 grams and men need 56 grams of protein daily.
NO MORE EXCUSES VEGETARIANS HAVE YOUR PROTEIN