Vegetarian Protein Power: Dietitian's Guide to Hitting 100 Grams Daily Without Supplements

• Veena V, Chief Clinical Dietitian at Aster Whitefield Hospital, Bengaluru, emphasizes that vegetarians can easily meet daily protein needs through food alone with better knowledge and meal planning.
• Protein is crucial for overall health, supporting hormone balance, immune health, metabolism, skin, hair, and mood control, not just muscle development.
• To fix the breakfast gap, opt for protein-rich options like paneer bhurji, besan chilla, tofu scramble, or thick curd bowls to get 20-25 grams of protein.
• Anchor lunch with protein by layering dal with curd, paneer, tofu, or legumes like rajma and chole, aiming for 25-30 grams.
• Snack smarter with roasted chana, peanuts, sprouts, soybeans, or paneer cubes to stabilize blood sugar and reduce cravings, while dinners can include paneer/tofu curries and thick curd for 20-25 grams.