How to eat 100g protein as vegetarian - Ravis Fit
How to eat 100g protein as vegetarian – Ravis Fit , Getting 100 grams of protein daily on a vegetarian diet can be easy with the right planning. It involves incorporating a variety of high-protein plant-based foods such as legumes, tofu, tempeh, dairy, and protein-rich grains. By combining these sources across your meals and snacks, you can hit your protein goals while enjoying a balanced, nutrient-dense diet.
Breakfast

Greek Yogurt
(200g)
20g Protein

Oats (50g) with
Chia Seeds (15g)
10g Protein

Almonds
(20g)
4g Protein
Benefits :
- Greek Yogurt: Its high protein and lower sugar content can help curb hunger and support weight loss goals.
- Oats with Chia Seeds : Together, oats and chia seeds provide a good plant-based protein source, supporting muscle repair and growth.
- Almonds : The magnesium in almonds helps regulate blood sugar levels, making them a great snack for managing diabetes.
Mid - Morning Snack

Paneer (100g)
18g Protein

Mixed Nuts (20g)
4g Protein
How to eat 100g protein as vegetarian - Ravis Fit
Benefits
- Paneer : The high protein and fat content in paneer help keep you fuller for longer, reducing hunger cravings and aiding in weight management.
- Mixed Nuts : Nuts like almonds, cashews, and pistachios are good sources of plant-based protein, making them a great snack for muscle repair and overall body function.
Lunch

Tofu Stir Fry(100g)
15g Protein

Quinoa(100g)
4g Protein

Lentil Soup(100g)
7g Protein
Benefits
- Tofu Stir Fry : Tofu provides essential nutrients such as calcium, iron, and magnesium, which contribute to bone health, oxygen transport, and muscle function
- Quinoa is rich in dietary fiber, which supports digestion, helps prevent constipation, and promotes healthy gut bacteria.
- Lentil soup is low in calories but high in fiber and protein, which can increase feelings of fullness and prevent overeating.
Afternoon Snack

Protein Bar(Vegetarian)
10-15g Protein
Benefits
Protein bar : It often contain carbohydrates along with protein, providing a balanced energy source that can help sustain energy levels throughout the day.
Dinner

Chickpea Salad 150g
12g Protein

Vegetable Curry
6g Protein

Brown Rice (100g)
3g Protein
Benefits
- Chickpea : The combination of protein and fiber in chickpea salad promotes a feeling of fullness, which can reduce overall calorie intake and aid in weight management.
- Vegetable Curry : Vegetable curry can be tailored to suit individual preferences or dietary needs by including specific vegetables, legumes, or whole grains, allowing for a wide range of nutritional benefits.
- Brown Rice : Brown rice contains fewer calories and more nutrients compared to white rice, making it a healthier choice for those looking to manage or lose weight.
Benefits of eating 100g protein
Eating 100g of protein daily as a vegetarian has several benefits for muscle growth, weight management, overall health, and energy levels. Here are the key advantages:
1. Muscle Growth and Repair
- Protein is crucial for muscle repair and growth, especially after workouts. Consuming 100g of protein daily ensures that the body has sufficient building blocks (amino acids) to repair muscle tissues, aiding recovery and muscle mass development.
2. Improved Metabolism
- Higher protein intake can boost metabolism since the body burns more calories digesting and processing protein compared to carbs and fats (thermic effect of food). This helps with fat loss and maintaining a lean physique.
3. Better Satiety and Weight Management
- Protein promotes a feeling of fullness, reducing hunger and helping you stay satisfied longer, which can aid in weight control by preventing overeating or frequent snacking.
4. Balanced Blood Sugar Levels
- Consuming sufficient protein helps stabilize blood sugar levels by slowing down the absorption of carbohydrates, reducing spikes and crashes in energy levels, which is important for maintaining consistent energy throughout the day.
5. Supports Bone Health
- Contrary to common belief, a high-protein diet supports bone health by increasing calcium absorption and maintaining bone density, which is essential, especially as you age.