While all of us know that eggs and meat have lots of protein, there is a misconception that vegetarians cannot have a protein-rich diet. However, it is a myth, as vegetarian food can also be a great source of protein. Many vegetarians include protein powder in their diet plan as a source of protein.
How Much Protein Is Required By Your Body Daily?
Remember that the answer to this question is dependent on many factors like activity level, age, or whether you’re recovering from a chronic disease or illness. Consult a nutritionist to find out your daily protein requirement. If you are a vegetarian and planning to enhance your protein intake, don’t worry. Rest assured knowing that you can get the required nutrients from your regular diet. Additionally, a protein-rich diet can also lower your risks of many chronic diseases.
Tips To Design A Vegetarian Protein-Rich Diet
Start The Day With Nuts
Consuming nuts early morning is an excellent way to include protein in your vegetarian diet and limit sugar cravings all through the day. They also help control your portion size in breakfast as most veg breakfasts are high in calories generally.
Lentils and Legumes Dosa
Dosa is an ideal breakfast fancied by many. Replae rava dosa or rice with adai dosa or pesarattu. Adai or pesrattu consists of various mixed legumes. You can also add green leafy vegetables such as methi, spinach, onion, coriander, green chilies, and garlic to make your dosa more wholesome. Not only for breakfast, you can consume it for other meals also like dinner or a quick snack.
Protein-Rich Meal
Most people do not realize that by having an Indian vegetarian meal, we can get enough protein. Proteins include 20 vital amino acids, and our body can make only 11 of them. Thus, it is helpful to take a protein-rich diet for vegetarians to get the required protein intake by your body. When any food item has all these vital amino acids, it’s known as a complete protein. Here the myth is that only animal sources can provide complete protein. You can have grains with legumes and lentils o get every essential amino acid. It makes your meal a great protein meal. You can also make a rajma recipe or chole recipe with rice or Pongal, or Khichdi for lunch or dinner.
Add Some Sprouts
Sprout legumes like black chana, green moong, rajma, lobia, horse gram, cowpeas, and more. Adding sprouts creatively to your diet is an effective and effortless way to enhance your amino acid profile.
Have Some Seeds
Consuming seeds like hemp, sunflower, chia, pumpkin, melon, garden cress, and sabza can increase your protein intake. It also helps boost your intake of minerals, micronutrients, fats, selenium, magnesium, fiber, etc.
Conclusion
It can be concluded that a vegetarian diet is not protein deficient. Nuts, seeds, dairy, legumes, peas, and nut butter are among the best protein sources for vegetarians. A protein-rich veg diet needs to be prepared well. All it will take is some time and effort!
