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Vegetarian Protein Meals

Vegetarian Protein:

Vegetarian Protein Meals

Excluding fish, meat, and eggs from the diet does not mean excluding protein. From cereals to vegetarians, you will find fish from a rich protein diet.


You have to put protein in your daily diet. But if you are a vegetarian or a fan of the vegan diet, the source of protein is greatly reduced. Especially in the case of vegan, since it is not possible to eat animal milk or dairy products, you have to rely on cereal protein. There are many portions of cereal that are rich in protein.


Source of Protein:

Milk and dairy products: Milk is a balanced food. One cup (100 grams) of cow's milk contains about 3.4 grams of protein. One cup (100 grams) of cheese contains about 23 grams of protein. As a result, you can rely on dairy products as a source of protein.


Soy protein: Soy protein is a GMO product. That is genetically modified. So you can eat one day a week. But it is not right to consume soy protein every day. One cup of soybean contains 7.5 grams and half a cup of tofu contains 10 grams of protein.


Pulses: One cup of thick cooked pulses contains about 16 to 18 grams of protein. So it is important to keep pulses in your daily diet. However, playing all types of pulses alternately is more profitable.


Cereals: Chola, Rajma, etc. contain a lot of protein. But it also takes a long time to digest. So you can eat this kind of food cooked well. Hamas is a popular dish made with lentils. This type of food can be eaten with bread.


Quinoa: Quinoa is very important in a vegan diet. Because it contains about 16 types of amino acids. Which is not in any other series.


Green Cereals: Asparagus, broccoli, spinach, avocado, etc. are rich in protein. You can get 3.5 grams of protein per 100 grams of broccoli, asparagus, and avocado.


Mushrooms: 100 grams of mushrooms contain about 7.8 grams of protein. Mushrooms can be cooked in many ways. As a result, you can use mushrooms to enhance the taste of vegetarian cooking.


Micro protein: This is a type of fungus-based protein. About 13 grams of protein is obtained from half a cup of microprotein. This protein is eaten as an alternative to meat. However, it is important to consult a dietitian before eating microproteins.


Almonds: Almonds are rich in protein. This type of nut can be kept as a healthy snack in the afternoon. Alternatively, you can eat almond paste or peanut butter spread on bread.


How much protein do you eat every day?

Every person's diet chart is different. Diet should generally be followed depending on height, weight, and daily activities. A healthy and normal-weight adult female and male can consume 50-60 grams and 60-70 grams of protein daily respectively. But if you are overweight less and if you are underweight you need to increase the amount of protein intake.


According to calculations, it is better to have 60-65 percent carbohydrates, 25-30 percent protein, and 10-15 percent fat in your daily diet. Eating food in this ratio keeps the body structure right. Excess fat does not accumulate. 

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