How can vegetarians eat 100 grams of protein daily in India?

How can I get 100 grams of protein a day?

14 Easy Ways to Increase Your Protein Intake

  1. Eat your protein first. …
  2. Snack on cheese. …
  3. Replace cereal with eggs. …
  4. Top your food with chopped almonds. …
  5. Choose Greek yogurt. …
  6. Have a protein shake for breakfast. …
  7. Include a high protein food with every meal. …
  8. Choose leaner, slightly larger cuts of meat.

How can I increase my protein intake for Indian vegetarian?

Apart from just having rice and wheat, also eat quinoa, oats, buckwheat, amaranth and bajra, all of which have more protein as compared to rice and wheat. Having 1-2 types of nuts every day and 1 spoon of any roasted seed every day is a great way to up your protein intake.

How do vegetarians get enough protein?

How Do Vegetarians Get Enough Protein?

  1. Eggs. Eat your eggs however you like them prepared.
  2. Nut butter. Consider eating toast with almond butter, which is packed with protein and heart-healthy fats.
  3. Steel-cut oatmeal. Try making these no-bake protein bars.
  4. Green vegetables. …
  5. Nuts and seeds. …
  6. Beans. …
  7. Soy products. …
  8. Lentils.

How can I get 75 grams of protein a day vegetarian?

If you are a vegetarian or just looking for alternatives to meat, the following are equal to approximately 75 grams of meat:

  1. ¾ cup (175 mL) cooked beans, peas, or lentils.
  2. ¾ cup (175 mL) tofu.
  3. ¼ cup (60 mL) nuts or seeds.
  4. ¾ cup (175 mL) hummus.
  5. 2 eggs.
  6. 2 Tbsp (30 mL) peanut butter or other nut or seed butter.
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Is 100 grams of protein enough?

You may have concerns that eating too much protein is bad for the kidneys, but 100 grams of protein per day is generally safe for healthy adults.

Which food give us more protein?

Protein foods

  • lean meats – beef, lamb, veal, pork, kangaroo.
  • poultry – chicken, turkey, duck, emu, goose, bush birds.
  • fish and seafood – fish, prawns, crab, lobster, mussels, oysters, scallops, clams.
  • eggs.
  • dairy products – milk, yoghurt (especially Greek yoghurt), cheese (especially cottage cheese)

How can vegans get 90 grams of protein a day?

The easy way for vegans to get enough protein every day

  1. Adding protein powder to your smoothie. …
  2. Eating a whole-wheat bagel with peanut or almond butter for a snack. …
  3. Including beans in your pasta dishes (you’ll find plenty at our vegan recipes page). …
  4. Lots of lentils. …
  5. Hummus on a whole wheat pita for a snack.

How can I get 70 grams of protein a day in India?

Indian Diets

  1. 1) Grains and Beans. seriouseats.com. …
  2. 2) Legumes. These generally don’t have all the nine essential amino acids. …
  3. 3) Rice. This Indian diet staple contains too few proteins by itself. …
  4. 4) Peas. One cup of peas gives you about 7 g of protein. …
  5. 5) Soybeans. …
  6. 5) Dairy. …
  7. 6) Cottage Cheese. …
  8. 7) Meat and Beef.