7 Cheapest Potein Foods For Vegetarian in india

top 7 cheapest protein foods for vegetarian 

1. Peanut Butter:

peanut butter is a paste of roasted peanuts mix with salt, sugar and some artificial ingredients which is very good in taste and rich in protein 100 gram of peanut butter supplies approx  588 calories and which comes with 50gram of good fat 25 gram of protein 20-gram carbohydrate and 5-gram dietary fiber.

• peanut butter price  in India for 100grams: RS 70
• protein content in per 100gram: 25grams

2. Greek Yogurt:

Greek yogurt is the refined yogurt which comes with low fat and higher in protein. its pure milk product without any harmful ingredients.it's easily available in the market and comes with different types. Yogurt contains 81% of water 9 % of protein 4% of carbohydrate 5% of fat and  4% of sugar without any external artificial ingredient this is a pure form of milk.

• Greek yogurt price in India of 100 grams: Rs 40
• 100 grams of yogurt contains: 10gram

3. Milk:

if you are a vegetarian and looking for an alternative of chicken then milk is the best choice for you .this is an easy and cheapest protein source for you which can be easily digested you can drink anytime to fulfill your protein requirement but you have to be cleaver on your choice to chose low-fat milk which is high in protein if you go with full cream milk it will come with high in fats .100gram of milk contain approx  4gram of protein and it will cost very less then other protein sources.

• Price for 100gram of milk will be: Rs 6

• Amount of protein in 100gram of milk: 4gram

4. Oats:

Oats are very high in protein source and one of the best food for our breakfast, and most of the athlete include oats in there breakfast. it is easy to digest and high in protein.oats are high in calories. Mainly oats contain soy protein and dietary fiber which improve our digestion system,100gram of oats contains 34 grams of protein and other rich essential nutrition.

• Price of 100gram of Oats: Rs 20
• Amount of Protein in 100gram of Oats: 34 grams 

5. Paneer :

Paneer is the best source of protein and also good in taste and it is most famous food among vegetarian, it separated from the milk  and use to prepare food items and dishes 100gram of protein contains 236  kcal energy, 1.2 gm of carbs, 20.8gm of fats,18.3 gm of protein,208mg of  calcium, panner is famous among the Indian bodybuilders

• Price of 100gram of Paneer: Rs 30

• Amount of Protein in 100gram of Paneer: 14 grams 

6. Peas:

Peas are fat-free protein we use it in many food items it comes mainly in winter, one of the highest protein source vegetable and very cheap we add it with paneer. we can add it in food anytime,100 gram of peas will come with 81 kcal energy 15 gram of carbohydrate  6 gram of protein 0.4 gram of fat, peas can be found in market 12 months frozen peas are also good to make a vegetable.

• Price of 100gram of Peas: Rs 20
• Amount of Protein in 100gram of Peas: 6 grams

7. Soybeans:

soybeans are cheap protein food has the great source of protein good in taste used to cook food items and can be eaten anytime soybean comes with soybean oil which is also good for health .we can also eat dry or wet soya 100gram of soya comes with 446 kcal energy which contains 37 gram of high protein ,omega3 which is great of heart and brain .

• Price of 100gram of soybeans: Rs 10
• Amount of Protein in 100gram of soybeans: 37 grams

HOW TO GAIN WEIGHT QUICKLY

Gaining weight is always a major problem among skinny people.if you're under the weight that means there is a lack of nutrition in your body and this article will definitely help you in gaining weight in a short period of time.But need to workout to burn unwanted fat and look good.

HOW  TO START

You need carbs for rapid weight gain because 60% of our calories come from carbs but u also need protein to build muscles and look tough.

• Eat More And More.
• Reach for calories.
• sprinkle on additional calories.
• include supplement meals.
• lift the weight.

BREAKFAST:

• 2 Eggs Omelette
• 1 apple
• 2 banana
• 1/2 kg milk

NOTE-  

Always mix endura mass in your drinks to gain weight quickly you need to drink Endura mass 3 times in a day.

LUNCH :

Lunch also will be a mixup of protein and carbs ratio:

• 3-4  chapati (1chapati =110 calories)
• Fish or chicken or paneer amount  must contain 30gram protein.
• 1.5 cup rice

EVENING:

1 hour before workout drink banana shake mix with ENDURA MASS+3BANANA & 2-gram CREATINE.

POST WORKOUT DRINKS:

• mix creatine in your shake 3gram of creatine every day will help you to store water in your body, gain weight faster.

DINNER:

• 3 Chapati 
• 5 Eggs
•  1.5cup rice
• a bowl of pulse
• salad

LATE NIGHT:

 After Dinner your can eat bananas and endure shake and eat bananas after drinking endura.

 I Gain 10 kg of weight in 6 months following the same diet.

Diet Plan For Beginners

First of all, I'm going to tell you that don't go on diet, cause most of the diets are not based on sounds nutritional principal.
This diet plan is for those who wants to gain weight without fat when we talk about the Indian diet plan, it means all its root attach to our dear nation.

Essential Tips Tor All The beginners

1. Balanced Died: 

if you're in bodybuilding and lifting good weights u need balanced diet carbs are the main source of our energy during the workout we need carbs.

Carbs.

at least 50-60 % of our total calory intake comes from the carb's food. intake carbs from whole grain, wheat, brown rice, oats, jaw.

protein

if you are new bodybuilding you need a greater protein intake at least 20-30% of our calories come from the protein intake.

BEST PROTEIN SOURCE FOODS:

1. chicken
2. eggs
3. fish
4. paneer
5. milk products
6. mutton

VITAMINS:

protein is necessary for muscle gain but doesn't forget about the micronutrition of our food that is equally necessary, vitamin E, B, C are important micro Nutrients that are necessary for the bodybuilding.

2 SLEEPING: 

sleeping is as important as the workout .In your busy life schedule we forget to get enough sleep that our tired cell able to repair.we all need 8 hrs of sleep so our body will pair our tissue if u not there will be fall in our stamina laziness, less focus.

DRINK LOT OF WATER:

water is the most essential part of bodybuilding.more u drink better you get. more hydration affects stamina and increases your muscle's capacity of the workout. 

Body Transformation

Hello all, this is my first post on blogger and I am going to talk about my transformation from skinny to fit Until I was 19-years old, I'd always been one of the skinniest guys out there. One day, I decided to go to the gym and give it a try. In the beginning, I didn't know a lot about nutrition and bodybuilding so I was doing everything.

I wanted at the gym and slowly began gaining weight. Most of us find it difficult to gain muscle mass on our shoulders, upper chest, and arms.
I gained 15 pounds in 6months, to see muscle and part fat because of my bad Diet plan. I never had the Oporto see my abs in the past, and I never thought I could see them in the future until I became interested in nutrition. From this point on, I started researching diet & nutrition plans and
tips on the Internet, and slowly started seeing results.
Not only was I seeing results, but my entourage also did. That is one of the best feelings, and it keeps you motivated. Also, when someone asks me how I did my transformation,
I always answer the same every time: "Lifting weights and eating clean isn't a task, it's a way of living. And the best way to reach your goals is to have fun doing it!"
That's how I did it. Also, when someone tells me he has no time to exercise, I simply answer: "You just have to take the time, make it a passion.

HOW I DID IT :

My training consists mainly of lifting weights with supersets, with low rest time to get my heart rate up. This way, I not only build muscle, but I burn fat as well. Of course, I try to rotate my workouts throughout the year to shock my muscles with new exercises. 

First of all, training is important, but eating clean is far more important. This being said, I started eating 5clean meals per day to boost my metabolism. I usually get around 3000 calories a day mainly protein with carbs and good fats.

This has been a long process, with all the time and energy. I do not want to go back to my old body, and my new lifestyle makes me feel great by challenging myself the way I have never been challenged before. I always try to reach new goals. 

Also, some will think you are crazy and you deprive yourself, but not at all. love your new lifestyle, life is a sport and I enjoy it!