To achieve 100 g of protein, 150 g of protein or more in a vegan diet, you must specifically ensure that you include protein-rich vegan foods. Getting 100 g of protein from vegetarian foods isn't very difficult if you know the vegetarian sources of protein-rich foods. And yes, it's possible to build muscle and lose fat with a vegetarian diet. I consume whey protein almost daily (yes, it's totally safe and a fantastic source of protein).
Eat 8 chapati a day, 3 in the morning, 2 at lunchtime and 3 at dinnertime. A chapati contains 3 g of protein, a total of 24 g and eats 100 g of dal soy, 35 g of protein, 35 +24% 3D59 g of protein. Because there are no additional proteins in the body, enzymes and muscles break down proteins to produce amino acids that provide energy or synthesize glucose. In this meal plan, scrambled tofu and the protein powder in chia seed pudding are clearly the ones that provide the most protein.
As for soy, soy has a lower biological value than whey protein and whole eggs, so many do not value it, but it is still a complete plant-based protein. Vegetarians can obtain protein by making intelligent preparation choices, combining lentils with cereals (as this results in complete protein) or by selecting protein-rich foods such as paneer, tofu, legumes, peas, whole legumes, leafy greens and broccoli. Mushrooms are packed with protein and 1 cup of mushrooms, in chunks and slices that contain 2.2 grams of protein.
