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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Want to build muscle without eating non vegetarian foods? Here are 7 Indian vegetarian foods packed with protein you need to add today in your diet.
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Every 100g gives approx. 20g protein, making it an ideal post-workout or dinner option.
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This is light on the stomach, high in amino acids, making it great for muscle recovery. With about 23.8g protein per 100g, this is a good source of protein for vegetarians.
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Soya is the plant protein champion, where 100g of soya beans gives approx. 38g of protein, making it ideal for post-workout snacking or even meals.
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They are crunchy and filling, along with this they are a rich source of protein and good fats, making them ideal for evening snacking.
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This is a thick, protein-rich, and probiotic-rich food that works great as a snack. Opt for unsweetened yogurt and add fruits for natural sweetness, some nuts & seeds for natural fat and crunch.
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Though this grain is not adapted by many Indians at the moment, it is gaining popularity slowly and steadily, as this is a complete protein source and works as a great rice replacement.
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This is a great protein source and is the favourite breakfast for many of us, too. Have it boiled or sprouted, as both will have low calories and will keep you full for a long time. For that added crunch, add chopped vegetables like cucumber, tomatoes, etc, with a dash of lemon juice.
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To make them a complete protein source, always mix dals with rice or chapati and this will also help add variety to your diet.
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You don’t always need non-vegetarian foods to build muscle; Indian vegetarian food is also powerful and can help meet your requirements. Fuel your body right. Include at least 2–3 of these foods in your daily diet for steady strength gains.
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