Berryvive Wellness

Protein is often called the building block of life – and rightly so! From your hair to your hormones, muscles to your metabolism, protein plays a vital role in nearly every function of your body.

But here’s the big myth:

“Vegetarians can’t get enough protein.”

Let’s bust that once and for all!

💪 Why Protein Matters

Builds and repairs muscles Supports immunity Keeps you full longer (great for weight loss!) Balances blood sugar levels Helps in healthy hair, nails, and skin

Whether you’re aiming to build muscle, lose weight, or just stay energetic, protein is your best friend.

🌱 Vegetarian Sources of Powerful Protein

You don’t need meat to meet your protein needs. Here are some vegetarian protein heroes:

✅ Lentils (dal) – ~9g per 100g

✅ Chickpeas (chana) – great for curries or hummus

✅ Paneer & Milk Products – excellent for muscle recovery

✅ Tofu & Soy Chunks – plant-based protein bombs

✅ Quinoa – a complete protein grain

✅ Nuts & Seeds – almonds, pumpkin seeds, chia

✅ Green Peas & Broccoli – even veggies pitch in!

✅ Greek Yogurt / Curd – protein with probiotics

🥗 Tips to Boost Protein in Every Meal

Add roasted seeds or peanuts to your salads Replace rice with quinoa or add dal sprouts Snack smart with roasted chana or a protein smoothie Mix curd or paneer into your meals Try protein-packed rotis – add soy flour, besan, or dal flour

🚫 Common Mistakes Vegetarians Make

Skipping breakfast or relying only on carbs Not including a protein source in every meal Thinking only non-veg food has protein Ignoring portion sizes of protein-rich food

Remember: Being vegetarian doesn’t mean being protein-deficient – it just means being smart with your choices!

👩‍⚕️ Final Note from Dietician Shivangi Mishra & Nitika Rastogi

As a vegetarian, you can thrive on protein – no meat required. All you need is balance, variety, and planning. Let protein power your body, naturally!

✨ Want a customized vegetarian protein plan? Let’s connect at Berryvive Wellness!