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From the desk of Harsh Strongman Subj: How to get protein as a vegetarian with high protein vegetarian diet plan for Indians. Note: This article has been written for North Indian diets vegetarian and no eggs. When I started lifting or bodybuilding, as everyone in India calls it , I knew eating lots of protein was important, but I could not figure out how to get enough protein on a vegetarian diet.
I read all the articles on the topic and found them to be nonsensical and unhelpful. The same applies to a lot of other foods that are recommended in these articles: pulses, legumes, dals, etc. This is horrible advice. Most articles on getting more protein for vegetarians are written by people with zero practical experience. Mung is rich in micronutrients and should absolutely be consumed.
There are a lot of bad articles about this topic as well, but for different reasons. Here is the short version: There is normally no advantage to consuming more than 0. This already includes a mark-up, since most research finds no more benefits after 0. To calculate your body fat percentage, all you need is a pair of skinfold fat calipers. Fill your skinfold measurements up here , and it should give you a pretty good estimate.
If you are strength training, you should aim to get at least 1. Most vegetarian Indians eat about grams of protein in a day, which is really low.