India, March 13 -- Protein is one of the most essential nutrients in our diet, whether your goal is to lose weight, gain muscle, or just stay healthy. On average, the recommended dietary allowance to prevent deficiency for a sedentary adult is 0.8 grams per kilogram of body weight, according to the Mayo Clinic. So, a person who weighs 75 kilograms should consume 60 grams of protein per day.

However, if you are a vegetarian, meeting your daily protein requirements through sources other than protein-rich lean meat, poultry, fish, and eggs can be quite difficult. While tofu, paneer, nuts, seeds, legumes and beans are sources of protein, finding other alternate sources can help you meet daily requirements.

In an Instagram post shared on Mar...