There is a misconception that without egg whites and chicken breast, vein-popping muscles cannot be built. Each individual needs only 1.5 g of protein per kg of body weight, which is easily obtainable from a vegetarian diet consisting of milk, nuts, soy, and lentils. Setting 100 g of grilled, boiled and fried chicken breast offers 164 calories and 31 g of protein. But again, its inability to supply essential amino acids is the basic drawback often highlighted with plant protein sources. It’s not true. There are many comprehensive protein foods that also provide essential amino acids, and very few people are aware of these proteins. In this blog, we get you to learn about the protein sources that need to be included in a vegetarian diet.

Milk and Yogurt
Milk is an outstanding source of high-quality protein which makes it almost an entire diet.  The great thing about milk protein is that it is high in lysine, making it ideal for whole grains and their ingredients, many of which are poor in this essential amino acid. Whether you are taking full fat, low fat or non-fat milk, your protein content remains at 8 g or higher in a cup of milk, including 18 essential and non-essential amino acids, only the calorie count changes.


For many foods, soy is high in protein and an alternative to lactose. The main advantages for soya are its high concentration of proteins, vitamins and minerals and insoluble fiber. Tofu is easily available as the best-known soy commodity. Tofu also has 24 g of unsaturated fats and a report in the Journal of the American College of Cardiology showed that when people ate unsaturated fats during exercise, the blood flow through their arteries improved by 45%, contributing to faster recovery.


Lentils are powerhouses of proteins. The best part for lentils is to mix large protein amounts with minerals and good food.  Lentils, filled with soluble and insoluble fiber, keep the digestive track dry. As a plant protein, lentils are low on methionine and cysteine, two basic amino acids. Both of these amino acids are present in plants in abundance. It’s no surprise that lentils are intuitively combined with grains, making them total variations of proteins just like food, but with less fat.

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