Include these vegetarian proteins in the diet for steely muscles

Include these vegetarian proteins in the diet for steely muscles

 Vegetarians who are passionate about making good fitness often complain that they do not have good protein options for good muscle growth. Because most of the protein comes from meat. If you are also facing this problem then you need not despair, as experts claim that a good vegetarian balance diet can give you essential nutrients along with protein. A diet rich in protein helps in increasing muscle strength and reducing obesity. We should take 0.8 grams of protein per kilogram of our weight daily in our diet. Let us know about the high protein vegetarian foods ( Best Plant Based Protein Sources) , which you can get muscles like steel by including them in your diet :-

Tofu (Tofu)
made tofu vegetarian protein from soybean (V Egan Protein Sources is a high source of). It gives the body all the essential amino acids. Tofu doesn't have much flavor, but it can be made tasty by preparing it in spices. Tofu contains 10-19 grams of protein per 100 grams.

Lentils
Lentils are a regular part of Indian food. All types of lentils contain a good amount of protein, but red and green lentils contain plenty of protein along with fiber, iron and potassium. About half a cup of cooked lentils contains 9 grams of protein.

Chickpeas Chickpeas are
rich in protein. They can be eaten in many ways. You can add them to salads, curries, or roast them and eat them. Eating it in the form of chickpeas enhances strength along with taste. There are 10.7 grams of protein per 150 grams of chickpeas.

Peanuts
Small peanut seeds are packed with protein and healthy fat. Peanut butter is also a source of high protein. Peanuts can be eaten as a snack and peanut butter can be eaten with roti or bread. One tablespoon of peanut butter contains 8 grams and cup of peanuts contains about 20.5 grams of protein.

Almonds Almonds
are a healthy source of protein and vitamin E. Almonds are also great for skin and eye health. 1/2 cup of almonds contains about 16.5 grams of protein.

Quinoa Quinoa is
a grain, which is a source of complete protein. Cooked quinoa contains about 8 grams of protein per cup. You can make a quinoa salad, add quinoa to your rice or sprinkle it on your regular vegetables. There are 4.4 grams of protein per 100 grams of quinoa.

Chia Seeds
These tiny shiny seeds are low in calories and high in protein, fiber and omega 3 fatty acids. You can add chia seeds to your smoothies, sprinkle them on yogurt, veggies and salads. The best way to consume chia seeds is by soaking them in water or grinding them before adding them to anything. Chia seeds contain 2 grams of protein per tablespoon.

Greek Yogurt
100 grams of Greek yogurt contains 10 grams of protein, which makes it a good source of protein. You can add Greek yogurt to your smoothies or have it alone. It also contains healthy gut bacteria and calcium. To cut down on added sugar, choose plain yogurt over flavored yogurt. There are 10 grams of protein in 100 grams of Greek yogurt.


Sesame-peanut laddoos will remove calcium deficiency

Sesame-peanut laddoos will remove calcium deficiency

Take white sesame - one cup, peanut - one cup, almond - half cup, ghee - half cup, brown or powdered sugar two cups, cardamom ground one spoon and fresh cream two tablespoons.
How to make: Roast sesame and peanuts separately on low flame without ghee till they turn golden. Now peel the peanuts and grind them coarsely. Coarsely grind almonds also. Take out a little bit from the roasted sesame seeds and grind them coarsely. Heat ghee in a pan, add almonds first, then peanuts and sesame seeds. Mix this mixture well and switch off the gas. When the mixture remains slightly warm, then add sugar and cardamom powder. Then add cream to it. Now make laddus by applying water on your hands. Wrap the laddus in whole roasted sesame seeds.

Note: This recipe has been sent to us by Rashmi Sharma. If you have healthy recipe, send it to whatsapp number 8955003879 with your name, address. Write about the recipe clearly and also about the health benefits. Along with this, also send the picture of the dish. The selected recipe will be published on the magazine Health page.