Vegetarian Power: 5 Protein-Rich Foods for Strong Muscles and Abundant Energy

• Paneer: A top vegetarian protein source, 100g offers 18-20g protein, rich in slow-absorbing casein for sustained muscle support.
• Lentils (Pulses): One cup cooked provides 15-18g protein, plus fiber, iron, and vitamins; aids muscle repair and reduces fatigue.
• Chickpeas/Kidney Beans: One cup boiled contains 13-15g protein, fiber, and carbs, supporting muscle building and weight control.
• Nuts and Seeds: Almonds, peanuts, chia, and pumpkin seeds offer 6-8g protein per handful, along with healthy fats for energy and recovery.
• Soy Chunks/Tofu: Soy is a protein powerhouse; 100g soy chunks can yield up to 50g protein, a complete protein for rapid muscle growth.