missing link sources of vegetarian diet

High Protein Diet For Vegetarians

By AradhyaGiri
Last Updated: 13/11/2021 00:21

Protein : it needs no introduction. It is the building block of the body, the defence system, the strength, the healer & so much more. Very often, it is also the most neglected macronutrient. Especially in a country like India where more than 38% of our population follows a vegetarian diet.
A very recent government survey reveals that the consumption of this macronutrient has been on a gradual decline, leading to protein deficiencies in approximately 73% of Indians today.
Another survey indicates that 9 out of 10 people consume inadequate amounts of protein in India.
With statistics like these, and the rapid increase in fad diet enthusiasts it is very important to be aware and enlightened about your own health and wellness. In this article, we talk about the why’s, how’s & what’s of a vegetarian diet high in protein levels & also give you a sample menu plan for the same.

The Missing Link

It’s a sad revelation that most Indian vegetarian diets lack protein and are mostly focussed on carbs and fats. Let’s take a look at the reasons why vegetarian diets are protein - deficit and try to rectify them;

Incomplete Protein : Proteins are naturally more found in animal based sources. And a deficient vegetarian diet usually fails to combine plant based and dairy based proteins in an adequate proportion, leading to malnourishment.
Lack of Knowledge : Most people are unaware of the daily protein requirement of an individual which is 56 grams per day for men and 46 grams per day for women. You can increase your protein consumption based on your physical activity level, age and overall health.
Overdependence on rice & wheat : Indians are super dependent on rice and wheat products & our daily diet is majorly driven by it.
Popular misbelief : A common misconception among Indians that protein plays a major role only for athletes, weightlifters or sportsmen is completely inaccurate.
An Unhealthy Lifestyle : A fast-paced life involves lots of fast food & other ready to eat foods which are loaded with sugar & carbs.

Richest Sources of Vegetarian Protein

Milk
Kidney Beans (Rajma)
Cottage Cheese (Paneer)
Green Peas
Lentils (Dal)
Chickpeas (Chana)
Mung Beans
Quinoa
Dry Fruits, Nuts & Seeds
Oats
Soy Milk

A Sample Menu Plan

On Waking Up :

Chia seeds water (1 glass) + Soaked walnuts and almonds (3-4)

Breakfast :

Sprouts vegetable Poha (1 bowl) + Mint curd (1 katori)

Mid-morning snack :

Mixed fruit salad sprinkled with flax seeds powder (1 bowl)

Lunch :

Soy rice pulao (1 katori) + Chana curry (1 katori) + Mixed vegetable raita (1 katori)

Evening Snack :

Banana-dates-almond milk shake (1 glass)

Dinner :

Besan-wheat roti (2) + Palak tofu stir fry (1 katori) + Green peas Sattu soup (1 cup)

Bedtime :

Turmeric milk (1 cup)