Typically, the RDA (Recommended Dietary Allowance) for protein is 0.8 grams per kilogram of body weight. Proteins are chains of amino acids, some of which cannot be produced by the body, and must be absorbed through food. The so-called "essential amino acids” are found in almost every food we eat, including plant foods such as beans, grains, seeds, and nuts, and to a lesser extent in vegetables.

Most plant-based protein is an incomplete protein. “Incomplete” in the sense that some but not all contain some of these essential amino acids in sufficient quantity.

So here’s how a vegetarian can get a good amount of protein from a vegetarian diet:-

1. Tofu

Tofu contains all the essential amino acids. It is also a valuable source of protein.

2. Lentils

One cup of lentils can give you 18 grams of protein. Apart from high protein, they are also a rich source of folate which is important for your nervous system and heart health.

3. Yogurt

A cup of thick yogurt can give 20 grams of protein. It is always a healthy choice to add greek yogurt to your diet.

4. Beans

There are many types of beans - black beans, kidney beans, chickpeas, etc that can give a good amount of protein.

5. Green veggies

Include green vegetables such as spinach, asparagus, broccoli, brussels sprouts, and green beans in your diet to provide your body with a good amount of protein.

6. Protein powder

Protein powders are a great option to quickly increase your protein intake. Additionally, many plant sources of protein go beyond to provide a nutritional profile that includes vitamins, minerals, and a wide range of amino acids.

Always remember that eating more plant foods will naturally include more nutrients and protein in your diet.