Does this sound like a common question to you? During the festival season, many of us think about how to follow your diet, especially who consumes non-veg. but you don’t need to worry since there is veg. alternatives are available in the market. If you want to avoid vegetarian food, you can follow our primary protein source list which is available in the market easily at reasonable rates. It includes dairy products as well along with other sources of protein. Lets see a few of them here..

COTTAGE CHEESE (PANEER)

Cottage Cheese or Paneer is the primary protein source in vegetarian diet. With this, you can get loads of protein and in bonus other nutrients as well like calcium. There are many prices and types of paneer are available in the market which includes nonfat paneer and normal paneer.

Low-fat paneer is the best for muscle building and can be worked as a substitute for eggs.

100gm Low fat Paneer includes: 12.39g Protein

100gm Normal Paneer Includes: 14.01 but with high amount of fats.

SOYA BEAN

Soya Bean is also an important source of protein but here is the thing, it includes Estrogen which is not good for male hormone Testosterone. There is a limit to consume soya bean as well. 56gram is needed in a day in excess it can affect the hormones.

100gm Soya bean Includes: 16.6 gm Protein

BEANS

Beans are high in fiber so, having them during daytime will be more beneficial than consuming it around evening. Reason Being, having a fiber rich diet and not doing much activity can lead to gastric problems. Consuming it with green veggies gives better results because it helps in digestion. It includes Rajma (kidney beans).

100gm Bean includes: 8.7gm  Protein

LENTIL (DAAL)

This is the most common source of protein which is consumed by us on a daily basis. Lentils are high in protein and low in fat. They can be digested faster due to the low amount of fat. Not just protein, they are major source of various other nutritions as well like iron vitamin B6. It is a great source of protein and can be consumed at any time throughout the day except bedtime.

100 gm Lentils includes: 9.02 gm Protein

YOGURT

Yogurt is another dairy product which is used on a daily basis during dinner, lunch, etc. and basically known as digestion enhancer. This is the universal protein source and everyone uses yogurt in their diet during muscle building, bulking or getting lean. It is also high in protein and filled with many nutrition benefits as well.

100 gm Yoghurt includes: 5.25 gm Protein

CHICK PEAS

Chick peas are high in fiber and have many nutrition benefits like iron, copper, etc. They are low in fat as compared to beans. It can also be consumed until afternoon. It also helps in controlling the blood sugar level. It is not very expensive and is easily available in the market as well.

100 gm chick peas include: 11 gm Protein

Now you know the main source of proteins for vegetarians 😉