Q: What shall I do to fulfil the adequate proteins requirements?

A:A nutritionally balanced diet provides adequate protein, and a vegetarian diet can provide the proper combination of plant proteins to achieve this. Two to three servings of protein-rich food supplies the daily needs. Select lean meat, poultry without skin, fish, dry beans, lentils, and legumes or pulses like moong, rajmah, channa, etc. often, as these are the protein choices lowest in fat content. Complete protein - e.g. rice and beans, milk and wheat cereal, idli - which contains a mixture of rice and dal. Plant foods are considered as complete proteins: nuts, soy foods (tofu, tempeh, miso, and soy milk), sprouted seeds (each type of sprout differs in nutrient proportions, so eat a variety), grains, beans and pulses (especially when eaten raw).