How to add more protein to your vegetarian diet

Protein provides energy and helps your body function properly. It's one of three macronutrients that the human body requires. The other two macronutrients are fats and sugars. 

Also read: Leave fad diet and make these small changes Instead

You can get protein either through meat or plants, however, studies demonstrate that eating protein from plants is regularly more advantageous. A 2016 Harvard University investigation of in excess of 131,000 individuals demonstrated that the individuals who got their protein from plants had a lower danger of death from coronary illness and different causes. This was particularly valid among individuals who had, at any rate, one undesirable way of life factor, for example, smoking, overwhelming drinking, being overweight or hefty, or absence of activity.

• Eggs. Eat your eggs however you like them prepared.

• Nut butter. Consider eating toast with almond butter, which is packed with protein and heart-healthy fats.

• Steel-cut oatmeal. Try making these no-bake protein bars.

• Green vegetables. These include spinach, asparagus, broccoli, Brussels sprouts, and green peas. 

• Nuts and seeds. For healthy snacks, reach for unsalted nuts like almonds or cashews, and try adding chia seeds to granola or oatmeal.

• Beans. There are so many varieties of beans—black beans, kidney beans, lima beans, chickpeas, and more—that can be added to soups or chili, served as a healthy side dish, or eaten as a traditional combo with rice.

• Soy products. Soybeans and tofu are good examples.

• Lentils. Lentils are a great main dish, or you can use them to make a veggie burger.

• Fish. If you’re a pescatarian — a vegetarian who still eats fish and shellfish— try adding salmon, tuna, cod, or trout to your menu a couple of times a week.

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