There’s a common perception that to obtain enough protein, one will have to eat lots of non-vegetarian food, as opposed to very little if one is consuming meat.  This perception can be easily described as a myth. The vegans i.e. people who don’t eat any animal product also have plenty of high protein options to choose from as far as protein rich foods are concerned. The most common vegetarian food sources of protein include: beans, nuts, grains like pulses and lentils, peas, nut butters etc.

A vegetarian must ensure that his or her diet contains a wide variety of protein rich foods. This is essential because the essential amino acids required by our body cannot be obtained from a single vegetarian protein source. If vegans need to take a protein rich diet for fighting a medical condition or to build muscles, they should ensure that all their meals contain adequate quantity of protein. To have sufficient protein in your diet, you can take peanut butter with bread during breakfast. A teaspoonful peanut butter contains 8g protein.

A lunch comprising of beans and rice or beans and corn will also offer the required quantity of protein. Another great option fort such individuals is soybeans or other soy products like tofu, soy milk etc. A bowl full of soybean is known to offer as much protein as two egg whites. One cup soy milk, on the other hand, offers 7g protein. In dinner, vegans can take rice with lentils. One cup lentil offers 18g protein. You can consult your dietitian and know how much protein you need to take per day and plan your diet accordingly.