Vegetarians are often asked a common question- how do you ensure proper protein intake? Well, as per the common notion, it is steak, meat, eggs, and dairy combined that offers the right protein supply to the body. As protein is a prominent building block of the body, doctors recommend maintaining adequate protein levels in the body. It is a premium source of energy as every 1 gram of protein breaks into 4Kcal.
So, how do you manage to make your food protein-rich when you are a vegetarian or an eggetarian? Experts suggest that there are some easy and smart ways to ensure your vegetarian diet does not lack protein levels. However, before we discuss the ways to make a protein-rich vegetarian diet, let us know how much protein we need.
How much protein does your body need on a daily basis?
Several factors affect the daily intake requirements of macronutrients including protein. Your age, activity levels, as well as health conditions determine how much protein you need. It is best to consult with a qualified nutritionist to identify your required protein dosage.
Top 10 tips to make your vegetarian diet protein-rich:
Have nuts first thing in the morning
Nuts are an amazing source of protein, you can soak almonds, and walnuts or grab a fistful of plain nuts to get your early morning protein dose. Having nuts in the morning is a great way to limit your calorie intake during breakfast and get the right amount of energy to start the day.
Get protein from curd
Curd is an excellent dairy product that can be consumed in different forms. It is also very rich in protein and hence a great addition to your vegetarian diet. The probiotics present in curd are very important to maintaining a healthy gut.
Make dishes from legumes and lentils
Legumes and lentils are other great sources of protein that come from a plant. You can eat lentils and legumes or make exciting dishes from them. Lentil dosa, idli, apple, and uttapam are some easy to make and delicious dishes made from these two protein-rich ingredients.
Alter your butter toast
Instead of sticking to the conventional butter-toast, it is time to be creative and try something new. You can always add tofu, paneer, or soya butter to your toast to make it more protein-friendly for your regular intake requirements.
Count on sprouts
You can get a high supply of protein through sprouts. green moong, black chana, lobia, rajma, cowpeas, horse gram, green peas, or any legume can be sprouted and eaten for protein intake requirements.
Make protein shakes at home
Not the readymade protein shakes powders available on the market, but we are talking about homemade goodness. You can roast protein-rich legumes and grind them to a powder that can be used as the base of your protein shake.
Add seeds to your diet
Sunflower, hemp, chia, pumpkin, garden cress, and melon seeds are great sources of protein. You can mix them all and chew a handful as evening snacks. You can also add these seeds to your salads, soups, and other recipes.
These are some easy ways to add protein to your vegetarian diet and ensure a balanced meal every time.
