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Best sources of protein for vegetarians and vegans


A common concern for vegans and vegetarians is that they need to have sufficient protein in their diet. Protein is not only important for weight loss and muscle building but also an essential nutrient.

Women need 46 grams of protein and men need 56 grams of protein in a day. The amount required can differ depending on age, activity level and so on.

But unlike popular belief, there are many sources of protein for vegans and vegetarians



Soy paneer or Tofu looks like regular cottage cheese but tastes different. It is a great source of paneer, not made by milk, which is great for vegans. You can add it in your salad, noodles, sandwiches or make a veggie bowl. It is extremely filling and also has a great dose of calcium.


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Dal and all lentils and pulses are high on protein, low on fat and they can be prepared in different ways and the taste is amazing.

Lentils: All lentils have 8-9 grams of protein per 100 grams

Chickpeas: 7 grams of protein per 100 grams

Garden peas: 7 grams of protein per 100 grams

Beans: 7 – 10 grams of protein per 100 grams

Baked beans: 5 grams of protein per 100 grams



Dry fruits, especially almonds are super filling as they are full of fibre, fat and protein. It’s a great option to snack on whenever you feel hungry in between the meals.



Popeye will vouch for this for sure. Spinach is a power veggie and has as much protein as a hard-boiled egg and lesser calories. You can further try it steamed to preserve the nutritional value.


Another green vegetable that will provide you with all the nutrients you require. Peas also provide you with 100 per cent of your daily value of Vitamin C from a single cup. They keep your immune system in check.

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