You can also get plenty of protein from real veggie foods. And these foods should be eaten daily and in proper quantity. That's why we're telling you about alternatives that can give you the same protein and benefits as meat.
When it comes to protein, generally the list of non-vegetarian foods comes to mind. Many people have this understanding that vegetarians are deficient in protein or do not get enough protein from vegetarian foods. But in reality, you can also get plenty of protein from real veggie foods which should be eaten daily and in proper quantity.
The amount of protein a person needs in a day is based on their weight. The amount of protein should be 0.8 per kilogram of body weight. In such a situation if your weight is 75 kg then you need 60 grams of protein in a day.
Protein plays an important role in the formation and development of bones, muscles and skin. If there is a lack of protein in the body, many health problems arise. That's why we have compiled here a list of alternatives that can give you the same protein and benefits as meat.
Kidney beans
Kidney beans also called rajma are low in fat and rich in protein, carbohydrates, and fibre. Rajma-Chawal is an Indian meal that really is high in protein and is frequently served as a gravy with cooked or steamed rice. Rajma is also a rich source of calcium and magnesium, two vital elements that support bone health. Rajma has enough levels of folate, which promotes bone health. Rajma also lowers the risk of heart disease.
Mushroom
Mushrooms are a great option if you want to get protein and other nutrients without eating meat. A cup serving of mushrooms contains 3 grams of protein. Additionally, mushrooms are low in calories, high in fibre and antioxidants. Unexpectedly, mushrooms also contain a little amount of vitamin D, and when exposed to light, they can produce more vitamin D, just like our skin does when it is exposed to sunshine.
Soya
Soya is a good substitute for meat and dairy products. Soya is a high source of protein. It also contains all the essential amino acids, which our body cannot make on its own and must therefore be obtained from the diet.
Pulses
Those who do not eat meat should consume more pulses. Pulses are a plant-based food, rich in protein as well as fibre and potassium. They also include vitamins and minerals in addition to proteins. The majority of the proteins in pulses are storage proteins like albumin and globulin.
Chickpeas
Chickpeas are a good source of protein for vegetarians. It is considered a powerhouse of protein, vitamins and minerals. Chickpeas support a healthy, physically fit lifestyle. Chickpeas taste great in salads and curries.
If you are a vegetarian or want to turn into one, do not forget to add these protein-rich foods to your diet.