What is proteins:-

 protein is a large biomolecules. That are comprised with chain of amino acid.

Our body use amino acids to build and repair muscles and bones and to make hormones and enzymes. They can also be used as an energy source.

Protein needs:- per day protein need is 0.8 to 1.3 g of per kg body weight.

Protein deficiency:- most of Indian have protein deficiency due to they are vegetarian and lack of nutrition knowledge . So we will talk about good source of vegetarian protein today.

It is true  nature  give us every thing we need for survive. So there are many vegetarian source of protein .

1. Mung (green gram beans) :- mung is very good source of protein . In Indian traditions mung is powerful food because of they have many benefits. Like they are good source of protein , fiber , magnesium , vitamins and calcium. In 100g mung provide 24g of protein.
2. Chana (chickpea) :- chana is a another good food . Called as a food of horse . Chana is good source of protein, carbs, fiber, vitamin, iron, calcium, magnesium and potassium. In 100g chana provide 19g of protein.

3. Rajma (kidney beans):-

Rajma is another good source of vegetarian protein. In rajma other nutrients is also present like carbs, fiber, vitamin, iron and calcium. 100g rajma provide 24g of protein. 

All of lentils are very good source of amino acids.

4. Milk :- milk is a whole diet food . We can take milk as a meal. Because milk has mostly all nutrition except fiber and vitamin. Milk has calcium, cobalamin, protein ,carbs, sugar and good fat.

100ml milk provide as 3.4 g of protein.

5. Soyabean :- it is also a energetic food . But if male take it in excess quantity then soyabean can reduce testosterone level in male. Soyabean has carbs, fiber, protein, fat and vitamins.

100g of soyabean provide 18g of protein.

6. Paneer :- paneer is also good source of protein but paneer have more fat . So if we can eat paneer only for protein then we can consume overdose of fat.  So we take paneer as good source of good fats. In 100g paneer we consume  19 g of protein and 27g of fats. 

7.Peanut:- peanut are almonds of poor. Peanut has many nutrition benefits. But peanut is  a good source fats.  Peanut provide us carbs, fat , protein, fiber and vitamin and calcium. 100g of peanut provide 26g of protein and 49g of fats. So if we take peanut for protein then we can consume overdose of fats. 

There are many other foods who can provide protein but not a lean source of protein they have also many other nutrients in high quantity like almond, banana,curd, potato e.t.c.

 Thank you & Regards.