Here are alternative protein sources that allow you to build muscle or lose fat without resorting to the same old.
- Soy Milk: Soy gets a bad rap. Drinking some regularly isn’t going to make you grow man boobs, nor will it lower your testosterone to that of a little boy. Definitely limit the amount of overly processed soy foods you consume. But whole-food sources of soy, like soy milk, provide a quality source of protein and other nutrients like calcium, which will all help to do the body good.
- Millets: Ragi, bajra, jowar offer 10 to 11 grams of protein (per 100 grams, uncooked). Add that to the high levels of calcium, magnesium, fibre, folate, and other nutrients, and they become nutritional powerhouses that can replace rice in atleast one meal.
- Raw Nuts: Not only are they a fantastic source of healthy fats, minerals, and antioxidants, but nuts of all types also pack a hefty dose of protein. Toss a handful in stir-fries, snack on them solo, or make your own home-made energy bar/power meal by combining two-thirds cup of nuts to every one-third cup of dried fruit and/or puffed/pressed grain in a sticky syrup of jaggery or caramel.
- Beans: Rajma, chose, chowli and moong are a cheap but decent source of amino acids (the building blocks of protein), and they’re loaded with fibre, vitamins, and minerals. A whole grain-bean combo is match made in nutrient heaven.
- Oats: Whole grains actually provide a fairly hefty shot of muscle-friendly protein, along with fibre and other nutrients. For a high-quality, easy-to-stomach breakfast, top your oats with walnuts, a cup of milk, and some fruit (banana, fresh berries). In minutes, you’ll create the kind of hearty breakfast that will get your biceps pumped and help you keep your energy levels high throughout the day.