Best Vegetarian Protein Sources

Best Vegetarian Protein Sources 

Important Information :- let me tell you that you can't find lean protein in vegetarian diet, I am not talking about supplements, i am talking about food but, it's not important there are lot of bodybuilders and fitness models who are vegetarian so do not worry  

1. Legume:- Legume includes beans, lentils, peas, chickpeas. so if you take any of these one servings then the protein is 18 g and carbs are 60 g, legume has lot of fibers,which is important for digitization and absorption you must need fiber.      

                                                                                                                                                100 g of legume :-  Protein - 15-20 g,Carbs -  60 g,Fat- 3 g                                                                                              

2. Non Fat Milk :-  Milk is one of the most nutritious beverages on the planet and one of the most nutritious drinks in the world Not only is it rich in high-quality protein, Milk contains all the vitamins and minerals necessary to sustain growth and development ,One of the functions of cow's milk is to promote bone growth. 

                                                 

                                         

             IN 250 ml milk -  Protein :- 10g, Carbs :- 14g, Fat :- 0.4g

3. Panner :- Paneer is high in  protein, vitamins, minerals, calcium and which are important, good for healthy growth and development.

             

              50G of Paneer -  Protein :-10g, Carbs :- 1g, Fat :- 10g

4. Low Fat Yogurt ( Curd ) :- Yogurt provides an impressive amount of protein, if you eat Greek yogurt, which is a very thick variety that has been strained. It is higher in protein than regular yogurt, providing 22 grams per 7 ounces (200 grams) Yogurt contains some of nearly every nutrient that your body needs,It's known for containing a lot of calcium, a mineral necessary for healthy teeth,It is also high in B vitamins, 

                                                

               One Cup of Yogurt -  Protein :- 5g, Carbs :- 6g, Fat :- 2g

                                     

5. Soy Chunk :- It is known for high protein content, It enhances bone health, It’s a good source of minerals - manganese, iron, calcium, and magnesium, and best source of protein, but there's a recommendation of it for men which is 20-25 g a day, if you exceed it daily then there's chances of get more female hormone called Estrogen, which causes man boobs so don't exceed it's daily recommendation which is 20 to 25 g a day.

                                          

               One serving() of chunks - Protein :- 52g, Carbs :-  33g, Fat :- 0.5g

6. Tofu ( Soy Paneer ) :- Tofu  is a popular food derived from soy. It is made by curdling fresh soy milk, many benefits that soy and tofu can provide,Tofu is a good source of protein and contains all eight essential amino acids. It's also an excellent source of iron, calcium and the minerals manganese, selenium. In addition, tofu is a good source of magnesium, copper, zinc and vitamin B1, but again don't exceed the daily recommendations which is, for adult intake of soy protein is 15-25 grams per day.

                             

            50 g of Tofu - Protein :- 3-5g, Carbs :- 0.5g Fat :- 1-2g

7. Peanut Butter :- peanut butter is a good source of protein and Besides boasting a healthy dose of protein, peanut butter is extremely rich in monounsaturated fats, Do buy natural or organic peanut butter. Many non-organic Butters contain hydrogenated oils (a source of dangerous trans fats), which is harmful for our body so buy only organic.

                 

     One spoon of peanut butter:- Protein :- 4-5g, Carbs :- 3g, Fat :- 8g 

8. Nuts :- They're fairly high in protein and half of their carbs come from fiber. But they're high in fat which is healthy fat , they'll be your best snacks if you are a student or employee.

                

    One Ounce of any nuts :- Protein :- 8g, Carbs :- 8g, Fat :- 18-20g