ame="propeller" content="02f1b642def36e05354c3e5076063240"> TOP 3 VEGETARIAN PROTEIN RICH FOODS ~ XBEFIT

Time and health are two precious assets that we don't recognize and appreciate until they have been depleted II Denis Waitley


Protein is a key nutrient for growing and maintaining muscles and keeping your skin and hair strong and healthy. It also helps keep you full.

For non vegetarians there are a lot of sources of food to complete there daily requirement but in case of vegetarians its a little difficult.By healthy eating of a variety of vegetarian foods, you can easily cover your daily protein requirements.


Legumes family include beans, lentils, lupins, peas,Quinoa, peanuts.They are high in protein ,fiber and carbohydrates. A cup serving of legumes roughly provide 16-18gms of protein and 45-50 gms of carbohydrates, making the carb to protein ratio 3:1 which is good for muscle building.
Fibre present in legumes also prevents insulin spike and cardiovascular problems.

Soya products

Soya family contain the most protein rich foods like tofu,soya chunks,soya beans, soya sauce and soya milk. A 50gm serving of soya chunk contains 25 gm of protein , however it also contains 33 gm of carbohydrates.
250 ml of Soya milk contain 9 gms of protein while 200 gms of soya paneer contain about 28 gms of protein.
However soya products are rich in protein but consumption of the same also leads to rise in estrogen level so it is recommended to keep the daily intake of protein from soya products below 25gms.

Milk products

Milk contain both casein protein as well as whey protein. 250 ml of non fat milk contains 9 gm of protein. Milk is also rich in calcium so it is beneficial for bones too.
It is recommended to take non fat milk as the fat present in milk is mostly saturated fat which will lead to higher cholesterol levels.
Other milk products like curd,yogurt,cheese,paneer are also rich in protein and should be consumed.

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“Respect your body. It’s the only one you get.” My fitness journey started in 2015 when i completed my graduation, I was an underweight guy with a weight of 49 Kg and standing 5ft 10inch. Before 2015 for almost 5 years I was taking medicines on daily basis due to tapeworm in my brain which, the continuous consumption of medicine made my liver weak and this effected my growth. After finishing my degree ,I finally decided that I need to fix myself. Then I started working out and it changed my life. I didn't wanted to go to gym as i was skinny guy and lacked confidence, So I started with home workout (push ups pull ups) . I red articles, magazines, videos just to learn how to grow. In just 8 months without any coach or nutritionist I gained 20 Kg. This boosted my confidence a lot. Now Today I weigh 73 Kg a fit lean guy with max for Deadlifts: 330 lbs (2 Reps) Squat: 242 lbs (6 Reps) Bench: 209 lbs (6 Reps) I am still learning a lot and want to share what I have learned during my fitness journey. Lets learn and grow together.- love and peace

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