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for vegetarians Difficult to get adequate amount of protein It is possible Protein is essential for muscle strength, body repair and energy. But the good news is that some Cheap and easily available vegetarian foods Can fulfill the deficiency of protein in your diet.

1. pulses and gram

• Pulses contain adequate amount of protein and fiber.
• Moong, lentils and black gram are great options for vegetarians.
• Can be included in salad, soup or curry.

2. cheese and milk

• Best source of dairy protein.
• 100 grams of cheese contains about 18 grams of protein.
• Curd and cheese can be added to soups, salads or parathas.

3. Soy and Tofu

• in soy and tofu complete protein Contains, that is, all the essential amino acids are present in it.
• Make healthy dishes by adding tofu or soy chunks with vegetables.

4. Nuts and Seeds (Almonds, Pumpkin Seeds, Chia Seeds)

• Nuts and seeds along with protein Healthy Fats and Minerals Also give.
• Include 20–30 grams of nuts daily in snacks or salads.

5. Quinoa and Oats

• Quinoa and oats contain good amounts of protein.
• Protein can be easily obtained by including it in breakfast or salad.

Additional Tips to Increase Protein

• to protein divided into meals throughout the day Take it.
• of various vegetarian sources mixture Do this so that all the amino acids are available.
• Drink adequate amount of water and do light exercise.

despite being vegetarian Protein deficiency is not a big problem Is. Include these 5 cheap and easily available foods in your diet and improve muscles, skin and health.

Remember: balanced diet and regular exercise only The real secret of a healthy life Is.