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Hitting your Protein Goals as a Vegetarian!

As a vegetarian, you may wonder how to meet your daily protein requirements without consuming meat or fish.

Fortunately, there are plenty of plant-based sources of protein that you can incorporate into your meals. A good goal to set for yourself is 100 grams of protein intake per day.


Here are some high-protein vegetarian options that can help you reach your daily goal:


1. Paneer

2.Chickpeas

3. Quinoa

4. Tofu

5. Whey Protein

Get creative with the preparation process so you're able to adhere to your diet better!


HERE ARE SOME PROTEIN RICH RECIPES :


1. Spinach and Chickpea Bake /Protein- 12 gm

Ingredients:

  • 2 cups fresh spinach leaves, chopped

  • 1 can (15 oz) chickpeas, drained and rinsed

  • 1 small onion, finely chopped

  • 2 cloves garlic, minced

  • 1 tablespoon olive oil

  • 1/2 cup plain Greek yogurt

  • 1/4 cup grated Parmesan cheese

  • 1/4 cup breadcrumbs (whole wheat or gluten-free, if desired)

  • 1 teaspoon dried oregano

  • 1/2 teaspoon salt

  • 1/4 teaspoon black pepper


Instructions:

  1. Preheat your oven to 375°F (190°C). Grease a baking dish with cooking spray or olive oil.

  2. In a skillet, heat the olive oil over medium heat. Add the chopped onion and minced garlic, and saute until the onion becomes translucent and fragrant.

  3. Add the chopped spinach to the skillet and cook until wilted, about 2-3 minutes. Remove from heat.

  4. In a large mixing bowl, combine the chickpeas, Greek yogurt, grated Parmesan cheese, breadcrumbs, dried oregano, salt, and black pepper. Mix well.

  5. Add the cooked spinach and onion mixture to the chickpea mixture. Stir until all the ingredients are evenly combined.

  6. Transfer the mixture to the greased baking dish, spreading it out evenly.

  7. Bake in the preheated oven for about 25-30 minutes, or until the top is golden brown and the bake is heated through.

  8. Remove from the oven and let it cool for a few minutes before serving.

This spinach and chickpea bake can be enjoyed as a main dish or served as a side with a protein of your choice. Remember, the macro nutrient information provided is an estimate and may vary based on the specific ingredients and serving sizes used.


2. Banana Berries Smoothie / Protein - 30 gm

Ingredients:

  • 1 cup unsweetened almond milk (or milk of your choice)

  • 1 scoop protein powder (flavor of your choice)

  • 1/2 frozen banana

  • 1/2 cup frozen berries (such as strawberries, blueberries, or mixed berries)

  • 1 tablespoon nut butter (such as almond butter or peanut butter)

  • 1/2 cup plain Greek yogurt

  • Optional: sweetener (such as honey or stevia)

Instructions:

  1. In a blender, combine all the ingredients: almond milk, protein powder, frozen banana, frozen berries, nut butter, and Greek yogurt.

  2. Blend on high speed until smooth and creamy. If desired, add ice cubes for a thicker consistency and blend again.

  3. Taste the smoothie and add sweetener if needed, adjusting to your preference.

  4. Pour the smoothie into a glass and enjoy immediately.


This protein smoothie is a great option for post-workout recovery or as a nutritious snack. The macro nutrient information provided is an estimate and may vary based on the specific ingredients and serving sizes used. Additionally, the macros can change depending on the brand and type of protein powder used, so it's a good idea to check the nutrition label on your specific protein powder for accurate information.


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