New Delhi: Whether you eat meat every day or have been vegan for years, protein is essential. Without it, your body struggles to regulate hormones and transport important molecules. Building muscle also becomes challenging. Protein is a crucial nutrient that supports nearly all vital functions in the body. It contains amino acids made of carbon, hydrogen, oxygen, and nitrogen, which are the building blocks of life.
But how much protein do we need? This varies based on factors like activity levels. Generally, adults require at least 100 grams of protein each day. To help you meet this goal, here’s a guide on what 100 grams of protein looks like, especially for those on vegetarian diets.
Achieving 100 grams of protein from vegetarian sources is not as hard as it seems, especially if you know where to find high-protein foods. Yes, it’s possible to build muscle and lose fat while sticking to a vegetarian diet.
Here’s a sample diet plan that offers about 100 grams of protein from vegetarian foods, with a total calorie intake of around 1800 kcal. You can adjust this plan according to your needs.
Eating 100 grams of protein daily may seem daunting, but it becomes easy with a few simple habits.
Include at least one high-protein food in every meal, such as paneer, tofu, soya chunks, or soybean. Lentils and legumes are excellent sources of protein and complex carbohydrates, helping you feel fuller for longer. Incorporate quinoa, millets, or oats into at least one meal each day.
Lastly, consider protein powders and bars as supplementary options. However, focus on whole foods for better nutrition, and use processed options in limit.
