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90 Grams Protein Without Eggs Or Meat: Eating protein-rich foods is essential to maintaining a fit body. The human body is also made of protein. Therefore, it is often said that eating eggs or meat is essential to get adequate protein.

But experts say that with proper planning, even vegetarians can meet the daily target of 90 grams of protein without supplements, eggs, or meat. This is done by distributing protein throughout the day’s meals rather than consuming it all at once.

Divide protein throughout the day

According to experts, the body utilizes protein better when it’s distributed throughout the day, rather than consuming too much protein at one time. Eating a complete protein intake in one meal can cause digestive problems. Therefore, including protein in 4-5 balanced meals may be a better strategy.

These vegetarian foods will help

• Milk and yogurt

Milk, yogurt, and Greek yogurt are good sources of protein. They can be included in breakfast or snacks. A bowl of yogurt with a full-course meal completes the meal.

• Paneer and Tofu

Low-fat paneer and tofu are both high-protein options and can be eaten with vegetables, salads, or grilled.

• Soya Chunks

Soya chunks are rich in protein and can be added to pulao, curries or salads.

• Pulses and legumes

Foods like moong, lentils, chana, rajma and chickpeas are an easy way to increase protein in your daily diet.

• Nuts and seeds

Options like peanuts, almonds, chia seeds, pumpkin seeds, and flax seeds provide both protein and healthy fats as a snack.

One-Day High-Protein Plan

• Breakfast: Milk + Greek yogurt/curd + gram flour or moong cheela
• Mid-morning: Roasted chickpeas or peanuts
• Lunch: Dal + Paneer/Tofu or Green Vegetable + Roti
• Evening: Buttermilk or curd + sprouts
• Night: Soya chunks or Rajma/Chana + salad

In this way, it may be easier to achieve the target of 90 grams by taking protein from different sources.

What things should be kept in mind?

• Don’t rely on just one protein source.
• Try combining different pulses, dairy and soy foods.
• If you regularly strength train or are suffering from any illness, consult a dietitian to determine the amount of protein you need.