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A huge dilemma most vegetarians face while gaining muscle mass is: am I getting enough proteins? After all, most of us have been prescribed the renowned high-protein-low-carb diet to get ripped. But cast aside your aspersions; there are tons of proteins to be found in vegetarian sources too.

Whole Grains and Quinoa


Whole grains are a great source of protein but you’ve hit jackpot in quinoa. Unlike many other sources of vegetarian protein, quinoa comprises of all essentials that make it a ‘complete protein’. Just one cup of cooked quinoa provides you with about 18 grams of protein. Whole grains, including whole grain bread, brown rice, and barley are some of the ideal protein-rich options for vegetarians.

Beans, Lentils and Legumes


Black beans, kidney beans, dal or hummus—pick whichever you fancy and watch the protein grams add up.

Tofu and Soy Products


Soy is one protein every health freak swears by! It’s a flavour chameleon and you can get soy in the form of soy milk, tofu, edamame, soy ice cream, yoghurt, nuts, soy cheese and more. Many brands of tofu and soy milk are also additionally fortified with essential nutrients, making them absolute must-haves for your protein intake.

Nuts

All nuts, including peanuts, cashews, almonds and walnuts are protein-rich. However, because they’re also high in fat, do not make them your primary source of protein. But they make for a great post-workout meal or an occasional snack.

Protein Supplements


Trying to build some serious muscle? Then your protein requirement will be marginally higher than that of an average person. That’s where whey protein comes into picture. Consult your dietician before making a purchase and opt for a powder which also contains casein, another dairy-based builder.

Biggest Rangoli

Biggest Rangoli Golden Book of World Record Singrauli Sheela Foundation DM Collector NCL

The World Record of making World’s Biggest Rangoli has been achieved by Mr. Manickam Selvendran- Collector & DM Singrauli; in association with Mr. Tejinder Singh- Chairman, Sheela Foundation and Northern Coalfields Limited, Singrauli, Madhya Pradesh, India.

Logo of ‘Save Girl Child Campaign’ was made in rangoli; measuring 22,863 square meters (2,46,095 square feet). On April 14, 2013; more than 1500 students at the NCL stadium Jhingurdah, Singrauli, made the Rangoli in which about 50,000 kg of rangoli colors in seven shades were used.
This world record was supported by Chhavi Bhardwaj IAS Commissioner Municipal Corporation Singrauli M.P.

Previous Record:
World’s Largest Rangoli made by Prajapita Brahma Kumaris Ishwariya Vishwa Vidyalaya, Ahmedabad (India) on 26th November 2011.It was created at the Ashokbhau Firodia School ground and measured 9,028 square metres (97,176 square feet). More than 2,500 students and members of Brahma Kumaris youth wing from all over the country participated in the mega event.