Expert-approved 10 food combinations offering 12-30 g protein per serving

In India, vegetarian protein intake is often restricted to paneer and soya bean. This is also because very few food items contain enough complete protein. According to Gunjan Taneja, a health and wellness expert, there are some really unique food combinations, which if you take together, you can increase your protein intake exponentially. In a recent Instagram reel video, she shared the list and also explained how these food combinations can help boost your daily protein intake.

If you take 10 grams of soaked almonds with half a cup of curd, you get 10 to 12 grams of protein. And this combination also completes the intake of amino acids through curd that are missing in almonds.

One bowl of roasted makhana with one tablespoon of natural and unsweetened peanut butter gives you approximately 12 grams of protein. In this combination, both the amino acid profile and the protein density increase.

You can have one tablespoon of chia seeds soaked in one cup of curd, which will give you 12 to 14 grams of protein. This combination also improves your digestion.

Next is buckwheat, i.e. kuttu. Take one cup of buckwheat flour and make its roti or tikki. And by taking it with half a cup of curd, you get approximately 15 grams of protein.

Combine rajgira, i.e., amaranth, with nuts. By making one cup of amaranth porridge and taking it with one tablespoon of nuts, you get 15 to 16 grams of protein. Rajgira is a good quality complete protein on its own, but taking it with nuts, you improve it even more.

If you take two tablespoons of peanut butter with two small whole wheat toasts, you get up to 18 grams of protein. This combination also improves the amino acid profile.

If you take 170 grams of hung curd and combine it with two tablespoons of pumpkin seeds, then you get 18 to 20 grams of protein. These seeds improve its protein density and hung curd improves its bioavailability.

Two tablespoons of hemp seeds in one cup of Greek yogurt. It has approximately 24 grams of protein, making it one of the best bioavailable protein for vegetarians.

One bowl of cooked quinoa with one cup of curd. This gives you 25 grams of protein, which makes it a very strong vegetarian protein option.

This combination is mind-blowing because it gives you 30 grams of complete vegetarian protein. You need to take one cup of hung curd, one tablespoon of peanut butter and one tablespoon of either pumpkin seeds or hemp seeds. Combine them together and enjoy.
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