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Diet Tips for Vegetarians to Boost Protein Consumption

Protein is an important source of energy in our body, when its level is correct, we feel energetic. It is an important part of our healthy diet. It helps to build muscles in our body.

Usually, non-vegetarian foods contain high amounts of protein. Therefore, fulfilling the protein deficiency in vegetarians is a bit difficult as compared to non-vegetarians but not impossible. To maintain the amount of protein in the body, there is a need to eat protein-rich food.

There are many such options of vegetarian food, by consuming which there is no deficiency of protein in your body and you get plenty of protein. To boost protein consumption in vegetarians, we are sharing diet tips below, which will be very helpful for you.

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1. Eat Oats and Oatmeal:

Eat Oats and Oatmeal

Oats are rich in nutrients. Consuming oats and oatmeal is very beneficial for vegetarians. It increases the amount of protein in our body. It contains magnesium, zinc, and phosphorus.

The amount of protein in 100 grams of oats is 16.9 grams. Therefore, it is very beneficial from a health point of view. It contains more high-quality protein than rice and wheat.


2. Consume sprouted grains:

Consume sprouted grains

Sprouted grains like green moong, rajma, cowpeas, green peas, etc. are considered a very good source of protein. You can also sprout millet, sorghum, dates, raisins, almonds, etc., and eat them.

These keep your body strong and keep you fit. They also help in reducing cholesterol levels. Include sprouted grains in your morning breakfast.


3. Consume dairy products:

Consume dairy products

Dairy products contain plenty of protein. These include cheese, curd, butter, milk etc. By including them in your daily diet, you can get more protein.

It makes your body strong. There are 14-15 grams of protein in 100 grams of cheese. Therefore, experts recommend eating cheese to get protein.

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4. Eat Chia seeds:

Eat Chia seeds

Chia seeds are also known as superfoods. It contains plenty of fibre and protein. Along with this, magnesium and calcium as well as iron are also found in it. It contains omega-3 fatty acids and antioxidants.  

By consuming it, you remain fit and you do not have protein deficiency. Every day, soaking some chia seeds in water and eating it the next day is very beneficial for you.


5. Eat green vegetables and fruits:

green vegetables and fruits

Consuming green vegetables and fruits is very beneficial for vegetarians. It fulfils the amount of protein in our body. Green vegetables like spinach, gourd broccoli, etc. contain carbohydrates and protein.

Along with green vegetables, fruits also contain protein. Some fruits like bananas, guava, berries, etc. are very high in protein. So include green vegetables and fruits in your diet every day.


6. Consume dry fruits:

Consume dry fruits

Dry fruits are very beneficial for our health. They are also considered a good source of protein. You can include cashews, almonds, pistachios, walnuts, and lotus seeds to increase the amount of protein in your diet every day.

Eating a handful of dry fruits with a glass of milk every day does not let there be a lack of protein in your body. If you want, you can also make a powder of these dry fruits and eat them from time to time.


More Tips for Boosting Protein Consumption:

To boost protein consumption, you must follow the diet plan and tips mentioned above. Along with this, take special care of the things given below-

  1. Use salt and sugar as little as possible.
  2. People doing high-intensity workouts should not include supplements to get high protein in their diet.
  3. To avoid supplements, include natural foods in your diet plan. These are beneficial for your health.
  4. Avoid eating food with more oil.
  5. Do not consume protein in excess. This has a bad effect on the kidneys.

Conclusion:

People of all ages need protein. This strengthens their body. Protein deficiency can cause liver and bone problems. Therefore, it is important to have a proper amount of protein in the body.

Vegetarians should eat nutrient-rich food to boost protein consumption. They should include such food in their diet plan which provides them protein and keeps their body strong.

Include oats, sprouted grains, dairy products, dry fruits, green vegetables, and fruits in your diet and boost protein consumption. Follow a proper diet plan and live a healthy lifestyle. If you’re seeking a dietitian in Faridabad, several highly recommended professionals can assist with various health goals.


FAQs:

Q1. How can vegetarians get protein?

A. Vegetarians can consume green vegetables, fruits, dry fruits, and dairy products to get protein.

Q2. How much protein do we need per day?

A. We need 0.8 grams of protein per kilogram of weight in 1 day.

Q3. What to eat in breakfast to get protein?

A. To get protein, you can consume milk, peanuts, and soybeans in the morning.

Q4. Which Lentils to consume to get protein?

A. To get protein, you can consume black gram (Urad dal), chickpeas (Chana dal), and green gram (moong dal).