Getting 100gm of protein from vegetarian food is not very difficult if you know the vegetarian sources of high protein foods. And yes, it is possible to build muscles and lose fat being on a vegetarian diet.
Below is a sample diet plan which consists of about 100gm of protein only from vegetarian foods. The total calorie intake will be about 1800Kcal. This is just a sample diet plan which you can customize based on your requirement.
Disclaimer: Before even starting the post, I want to put a disclaimer that I am not someone who is against supplements. I consume whey protein almost on a daily basis (Yes, it’s totally safe and a fantastic source of protein). But for the scope of this diet plan, I am only looking at high protein vegetarian foods. You can include supplements based on your requirement.
The plan above includes basic Indian homemade food. Though the Indian diet incorporates some amount of protein, it is heavy on carbohydrates. Because of this, we need to consciously make small changes in our diet to include adequate protein.
There are many vegetarian foods that contain a good amount of protein but they do not provide ‘Lean Protein’ required for building muscles.
What is Lean Protein Food? – The foods that offer you the high content of protein with very low or almost nil fat and carbohydrates. They also provide a complete protein profile, which means all amino acids that are required to build muscles. Most of the meat products like chicken, fish or egg come under Lean Protein food category.
Now, since vegetarians don’t have a direct source of food with a complete protein profile, they combine various foods to get a holistic diet. This diet plan ensures that you get a complete protein including the right amount foods.