Sawan: Avoiding non-veg during Shravan? Switch to 5 protein-rich egg substitutes


Since this is the holy month of Sawan, several people choose to observe a period of abstinence from non-vegetarian food, including eggs, and stick to a vegetarian diet. Although eggs are a common source of protein for many, you don’t have to worry about meeting your daily protein needs at this time. In fact, you can explore a range of high-protein vegan foods that not only match your dietary choices, but also offer unique flavors and textures.

High protein foods for vegetarians in Sawan

Health Shots spoke with Dr. Rohini PatilMBBS and Certified Nutritionist to find out some high protein vegetarian food options that can be great alternatives to eggs.

1. Tofu

Made from soybeans, tofu is a versatile and popular meat substitute in many cuisines. Is an an excellent source of protein, providing about 8 grams per 100 grams. Tofu can be cooked in a variety of ways, such as frying, grilling, or adding it to soups and stews. Its neutral taste allows it to absorb the flavors of spices and sauces, making it an excellent addition to many dishes.

Tofu is healthy and rich in protein! Image credit: Shutterstock

2. Lentils like moong dal

Lentils are a staple in Indian cuisine and a fantastic source of plant-based protein. Moong dal, also known as mung beans, is particularly rich in protein, containing about 24 grams per 100 grams. It is very versatile and can be used in soups, curries, salads or even ground into flour to make dosas and pancakes. Lentils are also full of fiber, vitamins and minerals, making them a healthy addition to your diet.

Read also: Lack of protein causes overeating and weight gain! 5 ways to deal with it

3. Combination of walnuts

Nuts are not only a tasty snack, but also an excellent source of protein, healthy fats and essential nutrients. By combining different nuts such as almonds, walnuts, Brazil nuts and macadamia nuts, you can create a protein-rich mix. Almonds, for example, provide about 21 grams of protein per 100 grams. A handful of mixed nuts can be enjoyed as a snack, sprinkled on salads or used as a topping for desserts and cereal.

4. Hemp seeds

Hemp seeds are a small but powerful source of nutrients, providing a complete protein profile containing all essential amino acids. They provide about 31 grams of protein per 100 grams, making them an excellent choice for those looking for plant-based sources of protein. Hemp seeds have a mild nutty flavor and can be added to smoothies, oatmeal and yogurt, or used as a topping for salads and roasted vegetables.

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hemp seeds
Hemp seeds are full of protein and other essential nutrients. Image credit: Shutterstock

5. Breadcrumbs

Paneer, also called cottage cheese, is a popular vegetarian protein option. It is made by curdling milk with lemon juice or vinegar, resulting in a rich, creamy texture. Paneer contains about 18 grams of protein per 100 grams and is also a good source of calcium. It can be used in various Indian dishes (Indian food for weight loss), such as curry, tikka masala or grilled as a tasty kebab.

So, if you’re avoiding a non-vegetarian diet during Sawan or want to explore more plant-based protein options, try these substitutes. They will spice up your meals and keep you healthy and satisfied!




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