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Get 90g Protein Daily Without Meat, Fish, Eggs: 5 Vegetarian Foods!
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News18•25-09-2026, 18:09
Get 90g Protein Daily Without Meat, Fish, Eggs: 5 Vegetarian Foods!
- •The body needs 60-70 grams of protein daily, roughly one gram per kilogram of body weight.
- •It's possible to get over 90 grams of protein daily from a vegetarian diet without significant expense.
- •Breakfast with dal, curd, and buttermilk provides approximately 35 grams of protein.
- •Lunch with dal, rice, vegetables, and paneer adds about 35 grams, bringing the total to 70 grams.
- •Dinner including rajma or chole contributes 24 grams, fulfilling the 94-gram protein target.
Key Questions Answered
You can meet a 90-gram daily protein target by combining common vegetarian foods across your meals, such as adding dal, curd, and buttermilk to breakfast for about 35 grams, incorporating paneer into lunch for another 35 grams, and eating 100 grams of rajma or chole at dinner for roughly 24 more grams of protein.
100 grams of paneer provides up to 20 grams of protein, while 100 grams of curd supplies 11 grams.
Peanuts, dry fruits, and seeds are excellent high-protein snacks; for instance, 30 grams of peanuts provide 8 grams of protein, while 100 grams of almonds contain 20 to 25 grams of protein.
