After seeing yesterday how to recognize if your body is less on protein, lets see how you can amp up your protien intake through easy vegetarian food

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#1 Chickpeas

They’re high in protein and fiber, and low in calories. Eat them boiled, or sprout them into salads.

It gives 7.3 gm per 1/2 cup serving

#2 Kidney beans

Kidney beans forms a combo of protein, carbohydrates and fiber. Eaten with boiled or steamed rice, Rajma-Chawal is an all time complete & delicious meal. Also can be used as a topping in salads or morning sprout bowl.

It gives 7.5 gm per 1/2 cup serving

#3 Milk

Sardi ho ya Garmi, Milk says please drink me!!
Apart from being a rich source of protein, milk is rich in calcium and ensures good bone health, strong teeth, a healthy immune system and glowing skin. Alos look for skimmed milk that have been fortified with vitamin D.

It gives 8 gm per 1 cup serving

#4 Cottage Cheese (Paneer)

Paneer is high in casein, a slow-digesting dairy protein. Paneer also offers you a good amount of calcium, keeps you fuller for longer and helps burn more fat.
Add it to a vegetable preparation, toss it into sauteed vegetables or eat as it is.

It gives 14 gm per 1/2 cup serving

#5 Lentils

Indians can’t do without their dals, be it arhar, urad or moong.
A part of almost every meal, lentils are an easy and inexpensive way of boosting up your intake of protein, fiber and essential minerals.
Serve with a side of rice or roti for a complete meal.

It gives 9 gm per 1/2 cup serving

#6 Green Peas

Very rich in protein as a winter staple.
You get the protein and fiber from frozen green peas too.
Try Matar Paneer to boost your protein intake.
Use it in poha, upma, parathas, tikkis and so on.

It gives 7 gm per 1 cup serving

#7 Mixed Seeds

Seeds add quite a bit of protein to your meals. Choose from sesame, sunflower, pumpkin or poppy seeds – as they’re all high in protein and healthy fats.
You can also add them to salads, raita or cereal.

It gives 5-7.3 gm per quarter cup serving


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