Protein Rich Food: Calories, Benefits, and Plan

Health is wealth. There is no better time to understand the value of a healthy body than during these tough times.

With the advent of this pandemic, the whole world has understood there is nothing more important than good health.

Apart from a healthy body, healthy mental health is essential as well.

We cannot avert the uncertainties of life; what we can follow is to try our best to maintain a healthy physical and mental health.

The most crucial step towards a healthy mind is consuming balanced nutrition.

With the right balance of proper vitamins, minerals, carbs, protein, and other vital components, you can ensure good health.

The right proportion of protein is very important to fight against all the odds and develop strong muscles. 

Do you know the significant protein-rich foods are already in our regular meal?

However, it is essential to choose them correctly to maintain a balanced food habit.

Let us have a look at protein-rich food for vegetarians in India:

1. Lentils

The most common food of all Indian households is Dal.

Rich protein lentils are a better choice than any other protein substitute.

It can be used in various dishes in order to prepare a protein-rich meal.

If you include this plant-based food in your regular course of the meal, you can intake 9g of protein per 100 gm boiled dal. 

2. Paneer 

It is also known as tofu or cottage cheese, which is an excellent source of milk protein commonly cooked in maximum vegetarian households.

Moreover, if you strictly avoid dairy products, you can have soy tofu as a substitute.

100 gm paneer has around 14 grams of protein. 

3. Chickpeas 

Whether you are making a salad or a curry, chickpeas are a great way to consume at least 19 g protein in only 100 gm of chickpeas.

The best part of chickpeas or Chole is that it is one of the most versatile ingredients for different kinds of Indian dishes.

And if chole-bhature is your favorite dish, you can feed both your mental and physical health goal. 

4. Soya Bean 

Soya bean is packed with different nutrients and is a great source of protein and fibre.

Your body needs some healthy fat too, and if you choose soya bean to feed that appetite, you will get carbs in bonus.

It is also good for your heart health as it contains fatty acids.

You can choose different healthy ways to consume soybeans. 

5. Dalia 

Dalia is made of broken wheat; it is also known as bulgur.

Dalia is a great source of protein brimming with vitamins and minerals.

Dalia contains 12 g of protein per 100gm, so if you are having one bowl in your breakfast or as evening snacks, your metabolism will be at a great height.  

As per the most recent report, an average weight adult man should take 56 gm protein, and a woman should consume at least 46 gm of protein daily.

You can measure the protein intake per day and create your own nutrition chart to strive towards a healthy lifestyle.