How can I get 60-100g of protein from a vegetarian diet?

NEGI RK Sunday, December 20, 2020

How can I get 60-100g of protein from a vegetarian diet?

Yes, you can. Let me make it simple for you.

Let me guess, your goal is to gain some muscles. Right?

If yes, you need to go to the super market regularly and maintain stock of these vegetarian food items with you, so that you do not miss your goal of consuming 60–100 grams of protein daily:

Oats
Peanut Butter
Milk
Raisins
Peanuts
Apples
Bananas
Brown Bread
Pomegranate (optional)
Whey Protein (optional)

I have added whey protein in the list, but a lot of people are afraid of it. There is a big myth that it can damage our kidneys, it’s not true, it is totally safe if you buy it from a good brand. Just keep up your water intake.

You really don’t have to put a lot of efforts to maintain this level of protein intake. Just attack your mornings. Morning is the best time to put most of the efforts towards your goal. Breakfast is the only meal that you need to drastically change to enhance your protein intake.

Just wake up early in the morning and start your day with some exercise.

The catch is you need to be consistent with your exercise as well as your food. Trust me, there are a lot of vegetarian high protein food items that you can eat but it is very hard to maintain and track the amount of protein you’ve consumed throughout the day. Just choose one or two standard meals that you will consume for breakfast and your life will be much more easy!

Breakfast:

I’ve got two of my favorite high protein food recipes that you may like.

Okay let me be honest here, there is no way in hell that you are going to like them.

They don’t have the best taste, but trust me, you will start liking them after sometime. Most healthy meals taste awful for the first time you eat them but after sometime, you get used to them and after some more time, you start craving them. I’m telling you this from my personal experience.

Oatmeal

Recipe

Take 60 grams of oats in a bowl.
Add one cup of boiling water or milk in it and leave it for 1 minute.
Cut one full or half apple into small pieces and mix it with oats.
Add one full pomegranate if you want.
Add two spoons of whey protein.
Add one handful of peanuts and some raisins in the mixture.

Nutrition Facts:

2. Peanut Butter Sandwich with milk.

Recipe

Take 4 slices of brown bread.
Spread peanut butter on them.
Cut a banana into pieces and put it between two slices.
Take it with a glass of milk and two spoons of whey protein.
Eat at least two such sandwiches.

You can eat any one of the above for breakfast as per your preference.

Lunch:

I know, not all of us can make time in our busy schedules to cook the right kind of meal and eat it in the daytime. We often have to eat what is served to us. Don’t worry you can stick to your standard lunch every day.