Vegetarian food is most likely to lack protein, because the main source of high-quality protein is animal food, such as meat, eggs, milk and so on. If you are a vegetarian, it will affect the intake of high-quality protein.

First, bean products

Bean products are the best supplement to high-quality protein besides animal food. Therefore, vegetarians should ensure adequate intake of bean products every day, such as tofu and soybean milk. You can also use soybeans to stir-fry or salad, or eat some dry-fried soybeans.

Second, miscellaneous beans

Miscellaneous beans, such as adzuki beans, mung beans, kidney beans, etc. Can be made into bean rice, bean porridge, bean buns, etc. It is a very important principle of protein's supplement that the protein of beans and cereals can complement each other and improve the utilization rate of protein in the body. The protein content of peas in vegetables is high, and they can also be eaten regularly as an auxiliary supplement of protein.

Three. Cereals and miscellaneous grains

The China Nutrition Society's Dietary Pagoda for China Residents recommended the grain intake of 250-400g per person per day. However, if you are a vegetarian, you'd better eat 300-400g of grain every day, because although grain is not the source of high-quality protein, it is the main source of protein in your daily diet, because your daily intake is high.

Therefore, vegetarians must have enough staple food every day, including the intake of 1-2 grains in cereal, which can be made into two-meter and eight-treasure rice to improve the physical utilization rate of cereal protein.

The high-quality protein content of wheat germ in grain is very high, which can be comparable to soybean protein. Therefore, if you eat 30-50g wheat germ every day, it is a good source to supplement high-quality protein, which can be bought in supermarkets or online.