Protein is one of the most important nutrients for our body. It plays an important role in the growth and functioning of our body. It is important for people of all age groups to include protein in their daily diet. However, vegetarians face a challenge in meeting their daily protein requirement.
Eggs and chicken are rich in protein, but vegetarian diets often lack protein. Most Indians lack protein in their daily diet, due to which many health problems persist. If you are also a vegetarian and are confused about how to meet your daily protein requirement, then you can adopt these small tips.
Make your diet a protein powerhouse
There are many excellent sources of protein in vegetarian food as well; by including them in your diet, you can easily fulfill your daily requirement.
1. Include pulses and legumes in every meal
Pulses and legumes are cheap and excellent sources of protein for vegetarians. So, try to include some of these in every meal.
High protein pulses
Pulses like masoor, moong, chana, and legumes like rajma, lobia are high in protein.
Complete amino acids
You can eat these with roti or rice, giving your body all the essential amino acids. The combination of rice and lentils makes a complete protein.
Sprouted pulses
Sprouted pulses are also a good option; they are easy to digest and are very nutritious too.
2. Include dairy products in your diet
Milk and milk products like paneer, curd, and yogurt are also excellent sources of protein. You can include them in your diet in different ways:
Include a bowl of yogurt with lunch.
Drink a glass of milk before going to bed at night.
You can also make and drink different types of shakes and smoothies.
Cottage cheese is rich in protein, so include it in your diet.
If you are losing weight, you can opt for low-fat dairy products.
3. Soya products
Tofu, soya chana, and soybeans are excellent sources of plant-based protein. If milk and yogurt do not suit you, then definitely include these in your diet. Make a delicious soybean vegetable or eat it by adding it to a pulao. Try to include a soybean dish two to three times a week. Apart from this, you can eat tofu by adding it to parathas, sandwiches, or salads. You can also add soy meat for a high-protein smoothie.
4. Nuts and seeds will provide ample nutrition
You can also include nuts and seeds in your diet to meet your daily protein requirement. Almonds, walnuts, peanuts, chia seeds, pumpkin seeds, and flax seeds; such seeds and nuts are rich in protein. You can eat them as a snack. Apart from this, they can also be taken by mixing them in puddings and smoothies.
5. Make whole grains a part of your diet
Apart from pulses, also include whole grains in your diet. These are grains that are not processed much, such as brown rice, barley, jowar, oats, and whole wheat. Combined with pulses, they provide complete protein to the body and contain all the essential amino acids. These grains are an excellent source of not only protein but also fiber, vitamins, and minerals.