10 Meat-Free Protein Sources

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Protein is essential for everything from healthy hair and nails to, yes, encouraging muscle growth . Also, protein helps you feel fuller for a longer period of time. It takes longer time to convert protein into simple sugar for body to use it. This makes feel not hungry for longer period of time.
There are many vegetarian sources of protein that can provide enough protein to fulfill your daily requirements.

So how much protein do you actually need per day? It is recommended that you get 10 to 35 percent of your calories from protein, according to the Centers for Disease Control and Prevention. Before you begin calculating your protein requirements, you need to determine your caloric needs. Women usually need 1,600 to 2,400 calories, while men need as many as 2,000 to 3,200 daily calories. Generally, between the ages of 18 and 50, you should stick to the higher end of the range for your gender if you live an active lifestyle.

The Vegetarian sources of protein include: Beans, Green Peas, Chia Seeds, Cottage cheese,  Greek Yogurt, Lentils, Nut Butters, Quinoa,  Seitan, Tempeh.

Source:
http://greatist.com/health/unexpected-sources-protein

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