Hey guys today I'm going to tell you the top 3 vegetarian foods which are high in protein .
Soy chunks.
Vegetarian people doesn't get that much amount of protein in their diet and many people think that being vegetarian we can't build muscles.
Vegetarian foods doesn't contain lean protein (mean a protein which doesn't contain any kind of carbohydrate or fat.) and have low biotic value also .
In this situation vegetarian people have to suffer from great loss .
But good news is that their are some vegetarian foods which can be consume by vegetarian people for building muscle.
No.1. Legumes.
Pulses .
Chickpeas.
Rajma.
Green peas.
All kind of beans.
This all can be counted in legumes categories.
Legumes contain 15-17 g of protein in 1cup (240 ml.) And 45-50 g of carbohydrate.
Ration of protein and carbohydrates in legumes is 1:3 ratio means in every 1 g of protein you will get 3 g of carbohydrates.
So as we stated earlier that vegetarian foods doesn't contain lean protein .
1:3 ratio of protein and carbohydrates in building muscle is good and you don't have to worry about that.
Important thing is that legumes contain lot of fibre.I also dependable on pulses because i don't take any
king of non-vegetarian foods i only eat vegetarian foods but than also I complete my daily protein
requirements.
Don't think eating legumes will not give you enough protein
king of non-vegetarian foods i only eat vegetarian foods but than also I complete my daily protein
requirements.
Don't think eating legumes will not give you enough protein
Fibre has lots of benefit and in legumes you will get enough fibre so you can stay in shape.
No 2. Soy Products.
Soy chunks.
Soy beans.
Soy milk.
Paneer.
Tofu.
This all things comes under soy products and soy products has sufficient amount of protein in it ,
suppose we take one soy product and that is soy chunks (50 g) 24-25 g of protein in it and 17-18 g of carbohydrates .
It contain sufficient amount of fibre in it and nutritional value is also good .
Many people think that eating soy product will give you man boobs but that's not the fact is, if you eat more than 50-60 g of soy product than this will going to occur otherwise not.
I eat soy chunks 1 time in my breakfast and i don't have any kind of gynecomestia (man boob) problem
and i usually drink soy protein as a supplement and i don't take any kind of whey or casein protein.
NO 3. Dairy products.
Milk.
Cottage Cheese.
Yogurt.
Butter.
this all come under dairy products.
if you take milk than 1 cup of milk contain 10 g of protein and 10 g of carbohydrates and it contain saturated fat also which is bad.
I recommend you to take skim milk because it contain more protien then toned milk and I take skim
milk in my lunch or breakfast.
Try taking non fat milk and you can also go with skim milk, skim milk contain less fat than toned milk.
Yogut has lot of benefits so I recommend you to eat yogurt 2-3 time per week . Yogurt will give you essential nutrients to your body .
NOW how to eat this 3 think in whole day:-
1. IN BREAKFAST- TAKE 1 GLASS OF MILK+ 50 g OF SOY CHUNKS.
2. IN LUNCH- TAKE ONE 200 g OF YOGURT.
3. IN EVENING BREAKFAST- TAKE BANANAS+MILK OR YOUR PROTEIN POWDER.
4. IN DINNER- TAKE 1 BOWL LEGUMES (ANY ONE)+ 1 GLASS OF MILK. These are top 3 vegetarian foods which are high in protein and easy to afford .
suppose we take one soy product and that is soy chunks (50 g) 24-25 g of protein in it and 17-18 g of carbohydrates .
It contain sufficient amount of fibre in it and nutritional value is also good .
Many people think that eating soy product will give you man boobs but that's not the fact is, if you eat more than 50-60 g of soy product than this will going to occur otherwise not.
I eat soy chunks 1 time in my breakfast and i don't have any kind of gynecomestia (man boob) problem
and i usually drink soy protein as a supplement and i don't take any kind of whey or casein protein.
NO 3. Dairy products.
Cottage Cheese.
Yogurt.
Butter.
this all come under dairy products.
if you take milk than 1 cup of milk contain 10 g of protein and 10 g of carbohydrates and it contain saturated fat also which is bad.
I recommend you to take skim milk because it contain more protien then toned milk and I take skim
milk in my lunch or breakfast.
Try taking non fat milk and you can also go with skim milk, skim milk contain less fat than toned milk.
Yogut has lot of benefits so I recommend you to eat yogurt 2-3 time per week . Yogurt will give you essential nutrients to your body .
NOW how to eat this 3 think in whole day:-
1. IN BREAKFAST- TAKE 1 GLASS OF MILK+ 50 g OF SOY CHUNKS.
2. IN LUNCH- TAKE ONE 200 g OF YOGURT.
3. IN EVENING BREAKFAST- TAKE BANANAS+MILK OR YOUR PROTEIN POWDER.
4. IN DINNER- TAKE 1 BOWL LEGUMES (ANY ONE)+ 1 GLASS OF MILK. These are top 3 vegetarian foods which are high in protein and easy to afford .
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