High Protein Vegetarian Foods – Shakahariyon ke liye options.

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🥦 High Protein Vegetarian Foods – शाकाहारियों के लिए बेहतरीन विकल्प

1. Paneer (Cottage Cheese)

• Protein: ~18g per 100g

• Muscle building ke liye excellent option hai. Grilled, bhurji, ya salad mein use kar sakte ho.

2. Tofu (Soy Paneer)

• Protein: ~15g per 100g

• Lactose-intolerant logon ke liye perfect. Stir fry ya curry mein daalo.

3. Soya Chunks

• Protein: ~52g per 100g (dry)

• “Vegetarian Chicken” ke naam se bhi jaana jata hai. Pani mein soak karke curry ya pulao banao.

4. Lentils (Dal)

• Protein: ~9g per 100g (cooked)

• Masoor, moong, chana – sabmein protein hota hai. Daily routine ka part banao.

5. Chickpeas (Chole)

• Protein: ~19g per 100g (cooked)

• Salad, hummus, chaat ya curry mein use karo.

6. Rajma (Kidney Beans)

• Protein: ~24g per 100g (raw)

• Rajma chawal sirf tasty nahi, protein-rich bhi hai.

7. Quinoa

• Protein: ~14g per 100g

• Gluten-free grain hai jisme saare essential amino acids hote hain.

8. Greek Yogurt (Hung Curd)

• Protein: ~10g per 100g

• Digestive system ke liye bhi accha hota hai. Smoothie ya dip bana lo.

9. Nuts & Seeds (Almonds, Pumpkin Seeds, Flaxseeds)

• Protein: ~15-20g per 100g

• Healthy fats + protein ka combo. Par dhyan rahe – calories zyada hoti hain.

10. Peanut Butter (Natural)

• Protein: ~25g per 100g

• Whole wheat bread par lagao ya banana shake mein daalo.

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✅ Bonus Tips:

• Protein Mix Karna Sikho: Rajma + rice, dal + roti – incomplete proteins ko complete banana padta hai.

• Whey Protein (Vegetarian-friendly) Use Kar Sakte Ho: Agar tum vegan nahi ho.

• Meal Timing Matter Karta Hai: Workout ke baad 30–60 mins ke andar protein lena best hota hai.

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