protein for our body building block Works like. Non-vegetarian people can easily get it from meat and eggs, but Vegetarians Getting the right amount of protein can sometimes be a challenge. But no worries! Some? Cheap and easily available foods Can give you plenty of protein.

1. Pulses and Beans

Pulses and beans are the easiest and cheapest protein sources for vegetarians.

• Lentils, Moong, Gram and Rajma For example, lentils and beans contain about 7–9 grams of protein per half cup.


• These can be eaten by mixing them with pulses, salad or vegetables.

Tip: Also store lentils and beans in dry or boiled form for quick cooking.

2. Tofu and Soy Products

Soy protein for vegetarians supper star Is.

• Half cup of tofu contains about 10–12 grams of protein.


• Soya Chunks (TVP) contains 25 grams of protein per 50 grams.

Tip: Add tofu to vegetables or salads, add soya chunks to curries or fries.

3. Eggs (if ovo-vegetarian)

egg protein cheap and effective source Is.

• 1 egg contains about 6–7 grams of protein.


• It can be boiled, roasted or eaten in the form of omelette.

Tip: If you are completely vegetarian, leave this option.

4. Nuts & Seeds

nuts and seeds small but Powerful Protein Booster Are.

• Almonds, peanuts, pumpkin seeds, sunflower seeds provide healthy fats along with good proteins.


• 28 grams of peanuts contain about 7 grams of protein.

Tip: Include them in snacks or salads.

5. Milk and Dairy Products

Vegetarians can easily get protein from dairy.

• 1 glass of milk contains about 8 grams of protein.


• Curd, cheese and buttermilk are also good options.

Tip: Choose low-fat milk or cheese to keep calories under control.

Additional Tips

• Bring variety in your diet: By combining different protein sources, the body gets all the essential amino acids.


• Add protein to snacks: seeds, nuts or protein shake


• Take regular measurements: Try to consume 1.2–1.5 grams of protein per kilogram of body weight daily.

For Vegetarians Protein deficiency is not a big problem Is. By eating pulses, beans, tofu, nuts and dairy products in right quantities, you can nourish your body. Strong, energetic and healthy Can keep.

Include these 5 cheap foods in your diet today and eliminate protein deficiency completely.