4 p.m. News Network
If you are too lean to gain weight, if you think that eating only non-veg things like chicken, mutton and eggs gives life to your muscles and puts on weight, then you are wrong. In fact, there are some vegetarian foods that contain adequate amounts of calcium, protein and other essential nutrients to strengthen the body and structure. This increases the weight.
Nuts and dried fruits
Include nuts and dried fruits rich in calcium and protein in your diet. Eat more nuts such as peanuts, almonds, cashews, walnuts and pistachios. One serving (1 ounce) of these contains about 160 high-quality calories. It is a good source of protein, fiber and healthy fats.
Cruciferous vegetables and chia seeds
Eating cruciferous vegetables can give you the right amount of protein, especially eating broccoli will give you more protein. Two cups of raw broccoli contain 5 grams of protein. You can include it in a salad or eat it as a snack at night. Apart from these, chia seeds rich in healthy fats and Omega 3 are a good source of protein and calcium.
Peas, spinach, kale and broccoli are the vegetables with the highest protein content. Kale, mustard greens, spinach, and other similar products can help increase protein intake. Two cups of kale contain approximately 4 grams of protein, the same amount of mustard greens provides 3 grams, and spinach provides 2 grams of protein. Add leafy greens to your morning smoothies and eat salads for lunch.
Non-dairy products
Just one cup of calcium-fortified hemp milk contains about 3 grams of protein and meets 30 percent of your daily calcium needs. Drink soy milk for more protein. One cup contains 8 grams of protein.
beans
If you don’t eat non-veg products, you can increase your intake of foods with plant-based proteins. It must be taken into account that after meat, the greatest amount of protein is found in some legumes. For this you can eat black, pinto, white and red beans. They all contain an average of about 15 grams of protein. Apart from this, beans also contain fat and fiber.
Lentils and Chickpeas
To gain weight and be strong, you must consume a lot of legumes, peas, chickpeas, soybeans, etc. They contain less fat and no cholesterol. These are among the greatest sources of protein for vegetarians. Cooked lentils contain about 18 grams of protein.
