How i complete my Protein goal as a vegetarian ?
You need 2x Bodyweight protein a day to build maximum muscles.
My Current Body weight is 70 Kgs - So that I need 70x2= 140 Grams Protein a day.💪🏻
As a Vegetarian i take 🟢(protein sources)
400 ml skimmed milk - 14 Grams Protein
60 grams soya chunks - 30 grams of protein
200 grams of BOILED BEANS - 18 grams of protein
150 grams low fat paneer - 21 grams of protein
Dal 200 ml(70 grams uncooked raw weight) - 18 grams of protein
Butter milk - 15 gram protein
1 Scoop Avvatar's Whey Protein - 29 grams
Total = 145 grams Protein 🔑
Protein from other food that are carbs or fat sources
150 grams cooked rice = 4 grams
1 spoon peanut butter = 4 grams
8 grams protein from this foods will give
Total 150+ grams protein everyday
NOTE: Increase your protein intake gradually week by week
Do proper Weight Training in Gym or at wherever you can to get optimum results. 📈
