As I had mentioned before in comments of a post discussing my IF eating a couple days back, eating a vegetarian diet and getting required protein is straight forward.
-Reduce carbs intake via Rice/Rotis.
-Focus on calorie dense foods - paneer, nut butters (Peanut/almonds),etc.
-Reduce carbs intake via Rice/Rotis.
-Focus on calorie dense foods - paneer, nut butters (Peanut/almonds),etc.
Excellent sources of vegetarian protein: Cheese, Paneer, Roasted Peanuts, Peanut Butter, Roasted Almonds, Almond Butter, sesame seeds, flax seeds, etc. Don't overload so much on beans varieties as they cause flatulence and bloating.
In addition to these, for significant results, add vegetables like broccoli, cauliflower, etc., and limit carbsy vegetables like Potatoes (unless you're filling your carb quota). Eat good amount of Keerais (leafy greens - ara keerai, siru keerai, moringa leaves, mulaikkeerai,etc)
You can add the leafy greens with dhal for cooking and they make a wonderful combination. Moringa leaves contain iron and essential vitamins and is very very healthy. Vegetables like Cabbage, Broccoli, Cauliflower, Green peas, Capsicum, etc., are good to add.
Other than these, there's something called Seitan (make dough for chapathi, and keep washing that dough until you're left with an elasticky mass (1/5th of the dough size) looking like meat (or soaked meal maker). That's seitan. It's pure protein. I didn't know how to cook it.
Also, you waste a lot of water and wheat flour this way. So - you could rather buy the seitan directly from stores. Hard to get in India though. Other than these, chole channa, bengal gram, and few other gram/pulse varieties have good amount of protein.
The thumb rule is 1g protein per LB of your body weight for you to consume every day. If you're 150 pounds, you have to eat 150g protein every day to add muscle (if you're working out).
It's important you prioritize good fats and protein in your first meal of the day and some complex carbs (not the processed ones) to give you clean energy. If you overload on processed carbs the first thing in the morning, you'll be crashing hard and soon.
If you're a trader/investor, it's furthermore important for you to maintain active energy and excitement throughout the day until the markets close, without feeling sleepy. Either don't eat until market closes, or prioritize proteins + fats over carbs, and stick to complex carbs.
