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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
You don't need chicken or meat to meet your protein goals. These vegetarian superfoods will fuel fat loss, build lean muscle, and keep you full for longer. So, let's dive in and look for some options.
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It is essential as it helps boost metabolism, reduce cravings, retain muscle mass, and keep you full for hours and work as a game-changer for weight loss. If you're vegetarian, protein-rich food is your best ally to burn fat sustainably.
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Rich in casein protein, paneer digests slowly, keeping you fuller for longer. Either add grilled paneer cubes to salads or use them in stir-fries or tikkas. If you're cutting calories, go for low-fat paneer.
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It is light on the tummy but heavy on protein, as 100g of Moong dal, raw, provides approximately 23g of protein. It is easy to digest, fibre-rich, and perfect for dinner. Try Moong dal chilla, khichdi, or sprouts salad with lemon and masala.
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This is a creamy, filling & protein-rich double the protein of regular dahi, with gut-friendly probiotics. Top it with fruits and seeds, or mix it into smoothies. It can be your anytime snack to curb sugar cravings and boost fat loss.
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They work as muscle fuel for vegetarians. Small in size, they are big in protein (52g per 100g dry). Prepare soya bhurji, pulao, or curry for these bites. Boil, rinse, and cook with spices for the best taste.
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They are tiny powerhouses; just 2 tbsp provides approximately 5g of protein, good Omega-3 and fibre. Soak overnight and add to smoothies, yogurt, or oats. They expand in your stomach, keeping you full and naturally reducing calorie intake.
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Rajma chawal and chole chawal are favourites of many and are rich in protein, iron, and fibre. They are a complete, wholesome meal; add a squeeze of lemon for better iron absorption.
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A handful of almonds and peanuts can provide healthy fats and approx. 2-3g of protein. They're great as a mid-day snack or nut butter in smoothies. Just remember to soak almonds overnight to improve digestion.
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Build your smart plate, add protein to every meal, mix legumes with dairy and nuts, stay hydrated, and stay active. A high-protein veg diet can lead to better metabolism, fewer cravings, and visible fat loss without feeling deprived.
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