42 High Protein Foods List in India (Veg & Non Veg) 2022

Hello friends, in this article we are going to share all the high protein food sources available in India like lentils, dairy products, meat items, dry fruits, vegetables, etc.

This will be an ultimate list and if you will read this whole article then we assure you that you will not have to read any other article.

I am sure every one of you desires to be healthy and have a good physique. If you want to grow muscle, strengthen your bones, and improve your immune system, you must include protein in your diet.

Proteins, play so many vital roles in the human body that consuming enough of them should always be your top priority. Before getting into the meat of the content let’s see exactly what is protein.

What is Protein?

Protein is basically a broad term that covers a wide range of substances. They provide your cells support, and they’re needed for immunological function, motility, chemical activities, hormone generation, and a variety of other things.

Amino acids, which are tiny building blocks, are found in all of them. It may be found in a wide range of animals and plants.

Proteins are required by our bodies to conduct a range of activities, including cellular maintenance, human body growth and function, and cell production.

To avoid any deficits or the disintegration of bodily cells, a steady supply of proteins is essential. In this article, we are going to learn about the high sources of proteins (for both vegetarians and non – vegetarians ) found in India.

Let us first start with vegetarian protein food sources which are found in India:

High Protein Foods List in India (Veg & Non-Veg)

High Protein Foods in India

First, we will see the high protein vegetarian food sources followed by non-veg items so we have decided to divide this article into 2 parts for better understanding.

High Protein Vegetarian Foods List in India

SR.NO. FOOD ITEM  PROTEIN CONTENT
1. Split Bengal gram (chana dal)  13 grams in 100 grams
2. Moong daal  24 grams in 100 grams
3. Urad dal  12 grams in half cup
4. Masoor dal. 9 grams in 100 grams
5. Rajma  24 grams in 100 grams
6. Broccoli  2.6 g in one cup
7. Chickpeas  7.5 grams in half cup
8. Spinach  0.7 grams / cup
9. Matar or Green Peas  5grams in 100 grams
10. Cauliflower  1.9grams in 100 grams 
11. Amaranth  (Rajgira)  14 grams in 100 grams 
12. Oats  14 percent 
13. Daliya  12grams in 100 grams
14. Buckwheat  (Kuttu)  13.2g in 100 grams
15. Whole wheat 11.8 grams in 100 grams
16. Sorghum (Jowar)  10.4 grams in 100 grams
17. Ragi  (Nachni)  2 grams per roti 
18. Mung Bean Sprouts  4 grams per 100 grams
19. Sprouts of Alfalfa  4 grams per 100 grams 
20. Flax seeds  1.3 grams per 100 grams
21. Pumpkin seeds 19 grams per 100 grams.
22.. Chia seeds 17 grams per 100 grams. 
23. Guava 
24. Banana  1.3 grams in one medium-sized
25. Jack fruit 3 grams in each cup
26. Almonds  7 grams in Every 1/4 cup
27. Cashews  5 grams in Every 1/4 cup
28. Walnuts  4.5 grams in Every 1/4 cup
29. Pea nuts  9.5 grams in Every 1/4 cup
30. Soymilk  3.3 grams  per 100 grams 
31. Dahi  10grams in 100 grams
32. Cottage Cheese  11 grams in 100 grams 
33. Black beans 8 grams in half cup

High Protein Lentils(Dals):

Lentils are a wonderful source of protein for vegetarians. They help you gain muscle and keep your metabolism in good condition.

Fiber content is considered in these lentils, which aids in lowering cholesterol, improving heart health, and controlling blood sugar levels.

Skinned dals include fiber, which aids digestion and bowel movements while also enhancing gastrointestinal function. Pulses give you a long-lasting feeling of fullness.

This is also a crucial component of weight loss since it eliminates hunger in between meals. They are high in antioxidants, Vitamin B complex, zinc, magnesium, and potassium.

Regular consumption of pulses may help to prevent nutritional deficiencies. Pulses, in a variety of forms, should be included in your diet.

Indians can’t live without dals, whether it’s urad or moong dal. Lentils, which are included in almost every meal, are an easy way to boost protein, fiber, and important mineral intake.

When paired with rice or roti, these high-protein vegetarian meals in India form a full meal.

Let us now talk about different types of pulses found in India:

1. Split Bengal gram (Chana dal)

chana-dal

Split Bengal gram, which is abundant in protein and fiber, is an excellent item to add to your regular meals. It is highly helpful for one’s health and also tastes delicious.

Protein, iron, calcium, and potassium are all abundant in a cup of chana dal. Because it is a well-balanced superfood, chana dal is a diabetic-friendly lentil.

According to dietitians, it can help manage blood pressure and boost metabolism, which leads to more calories being burnt.

2. Moong Dal

moong dal

It’s one of the most nutritious dals you’ll find in an Indian household. It is abundant in vitamins A, C, B, E, potassium, calcium, and iron, as well as it is easy to digest.

This dal helps to minimize hunger by making you feel fuller for longer because of its rich protein and fiber content.

Because it feels light in the stomach and is simple to digest, it is given to patients who have an upset stomach. However, due to the numerous health benefits it provides, you should make this dal a regular part of your diet.

3. Urad dal

Urad dal

This dal is often known as black lentils. Dal Makhani, a wonderful meal made with urad dal, is a popular way to eat it. One of the most nutrient-dense pulses on the globe is urad dal.

Urad dal has a low fat and calorie content and helps with digestion. Its high protein and vitamin B3 content supports our bones and is said to promote energy, heart health, and neurological system strength.

It’s a high-protein lentil that may keep you full for a long time. When it comes to protein content, half a cup of Urad dal has 12 grams of protein, which aids in fat reduction.

4. Masoor dal

masoor dal

Masoor dal is a popular component in North Indian dishes. Masoor dal has the ability to help you to lose weight.

A single bowl of masoor dal is a nutritious powerhouse that may easily cover the nutritional requirements of a complete meal.

It is well known for having the proper amount of carbohydrates to keep you full for long periods of time during the day while also being low in fat, making it a fat-loss catalyst.

Masoor dal, commonly known as red lentil, is abundant in antioxidants, which help prevent cell damage and aging.

5. Rajma

rajma

These Kidney beans, also known as rajma in India, are high in protein, carbs, and fiber, and are low in fat. Rajma-Chawal is a high-protein Indian meal that is typically served with boiled or steamed rice.

High Protein Vegetables in India:

Eating high protein vegetables (in combination with other healthy meals) is supposed to offer you more energy. So, without further hesitation, here are some protein-rich vegetables, that you will easily find in India.

1. Broccoli

Broccoli

It has a high protein content, is low in calories, and contains no fat. It’s a filling meal with plenty of vitamins, minerals, and antioxidants to keep your body healthy.

One cup of raw broccoli contains roughly 2.6 g of protein and a variety of nutrients including folate and potassium. This nutrient-dense vegetable is low in calories, with only 31 calories per cup.

2. Chickpeas

Chickpeas

They are also called Garbanzo beans. These are nutrient-dense legumes. They’re also high in both fiber and protein.

A half-cup amount (82 grams) contains 7.5 grams of protein and 6 grams of fiber, in addition to vitamins and minerals.

Among other nutrients, they’re abundant in folate, iron, magnesium, phosphorus, copper, and manganese. Chickpea fiber and minerals may help to reduce the risk of a number of diseases, including heart disease, type 2 diabetes, and cancer.

3. Spinach

Spinach

It is well-known for being one of the most nutrient-dense leafy green vegetables available. Protein, along with essential amino acids, is said to account for 30% of the calories.

4. Matar or Green Peas

hari-matar

There aren’t many vegetables with as much protein as this wintertime Indian protein meal. Try Matar Paneer, which is a meal that mixes protein-rich Indian dishes, to boost your protein consumption.

5. Cauliflower

Cauliflower

Cauliflower is high in vitamin K, thiamin, riboflavin, magnesium, fiber, phosphorus, protein, vitamin B6, folate, pantothenic acid, niacin, manganese, and potassium.

If in case you are planning to lose weight, the high fiber content of cauliflower keeps your weight-loss strategy on track by keeping you away from overeating. Cauliflower may be eaten raw or prepared in the same way as any other Indian vegetable.

6. Black Beans

Beans, black

Black beans are a high-protein, high-fiber food. Black beans are also an excellent source of folate. The low glycaemic index of black beans is its most redeeming feature.

When eaten with rice, black beans help to minimize the sugar rise that rice causes.

High Protein Grains in India

Grains are a staple food in many civilizations across the world, and they contribute significantly to daily dietary needs. They are the foundation of every healthy eating regimen.

The irony is that today’s health-conscious individuals are overlooking the benefits of ancient Indian grains in favor of contemporary grains.

The reality is that, unlike contemporary grains, our Indian ancient grains are entirely unprocessed and high in vitamins, minerals, antioxidants, and nutritional fibers.

This explains why our ancestors were so busy and had such a strong resistance to any kind of sickness. However, due to false information spreading around, Indians have begun to reject these native whole grains.

Many dietitians believe that these grains include more carbs and lipids, which contributes to weight gain.

Whereas in reality, eating whole grains that have not been processed does not cause weight gain, whereas eating wheat hybrids and other refined grains does.

So, instead of being charmed with these contemporary grains, choose Indian entire grains. Let’s take a look at some of the top nutrients and protein-rich grains that were usually on our grandparents’ plates and helped them stay in shape:

1. Amaranth (Rajgira)

Rajgira

Amaranth, also known as Rajgira, is a super-nutritious grain and a key Indian food crop. It’s a good source of plant protein, so vegans will like it.

Amaranth has 14 grams of protein per 100 grams, which is greater than other grains. It also has a high amount of antioxidants and dietary fiber.

Strengthening bones, enhancing eyesight, decreasing high cholesterol levels, and controlling diabetic Mellitus are just a few of the health advantages. Furthermore, it is gluten-free, making it an ideal grain for celiac disease sufferers.

2. Oats

Oats

Oats are high in protein and might help you lose weight. Saffola’s fast oats, for example, are high in protein and fiber and filled with health benefits. They’re popular in India.

They’re a delicious, guilt-free snack that will keep you fuller for longer. Including a bowl of oats in your daily diet has been proved to decrease cholesterol.

When it comes to nutritional value, it has 13 percent fat, 73 percent carbs, and 14 percent protein.

3. Daliya

Daliya

It’s a high-protein, high-fiber legume. Fibre assists digestion and bowel movements while also keeping you full, preventing you from overindulging in unhealthy foods.

Protein in it, on the other hand, takes the longest to digest, which aids in the prevention of hunger.

4. Buckwheat (Kuttu)

Buckwheat

Buckwheat, also known as Kuttu, is flour made from the leaves and flowers of the buckwheat plant. It is known in India as kuttu ka atta and is often consumed in the shape of chapati, and other dishes during the Navratras.

The protein amount of 100g of buckwheat is 13.2g, and it is of extremely good quality due to the well-balanced amino acid profile.

Because of its rich mineral and antioxidant content, it has become a popular health food.

It has the potential to lower blood sugar levels, promote heart health, and be gluten-free, making it acceptable for persons with gluten intolerance.

5. Whole Wheat

Whole Wheat

With over 30,000 variants, whole wheat is one of the most adaptable grains. It is the most widely consumed cereal grain in India and is a mainstay in Indian dishes.

It is inexpensive, accessible throughout the year, and may be eaten in the shape of chapatis and other dishes.

Unrefined wheat includes complex carbs, dietary fiber, and 11.8 grams of protein per 100 grams of wheat, which is modest when compared to other grains.

It aids in the management of obesity, promotes energy, and protects against type 2 diabetes and gallstones.

6. Sorghum (Jowar)

Jowar

Jowar is a gluten-free substitute for wheat that may be consumed in a variety of ways in India, including chapati, dosa, bhakri, and cheela.

This ancient Indian grain belongs to a millet family member and is one of the healthiest carbohydrate options available.

These are high in B-complex vitamins, copper, calcium, zinc, potassium, and phosphorus, among other vitamins and minerals.

The protein value of 100g of jowar is 10.4g, although it might be more if ingested sprouted. If you are diabetic or have a high lipid profile, having jowar in your regular diet can help you lower your blood sugar levels.

7. Ragi (Nachni)

Ragi

Ragi, sometimes called nachni, is distinguished from other millets by its high calcium content. It is one of the super-foods that is frequently utilized in South Indian kitchens and consumed in the form of dosa, kanji, and other dishes.

Ragi is a fantastic dietary item for both adults and children. Although the protein level of 100g of ragi is lower than that of other grains, the high calcium concentration mixed with proteins makes it good for general health.

Aside from that, ragi helps to fight anemia, improves weight reduction, fights depression, and keeps blood pressure at a healthy level.

High Protein Sprouts in India

Sprouts are the most cost-effective and handy source of full nutrition. They are foods that promote long-term health and well-being.

They can prevent illnesses and lifestyle-related problems if taken in moderation and are preferred over other foods. When a seed is sprouted, it produces a much larger amount of nutrients.

Sprouts are a plant-based protein source with a lot of dietary fiber. As a result, sprouts are a great way to lose weight. They boost satiety, decrease binge eating, and help meet your daily protein needs.

1. Mung Bean Sprouts

Mung Bean Sprouts

Mung beans or green sprouts are quite popular in Asia. They’re low in calories and high in highly digestible protein (20-24%).

They also include insoluble fiber and bioactive compounds. Mung bean sprouts offer 4 grams of protein per 100 grams.

2. Sprouts of Alfalfa

Sprouts of Alfalfa

Per 100 grams of sprouts, there are 23 calories, 4 grams of protein, and 2 grams of fiber. The nutty flavor of these sprouts makes them perfect for eating with toasted seeds or as a sandwich filling.

High Protein Seeds in India

If you’re a vegetarian, your options for fulfilling the high protein needs may be limited, and you’ll need the right foods to do so.

Seeds are a great source of protein and are also easy to consume. Some of the protein-rich seeds found in India are:

1. Flax Seeds

Flax seeds

Due to their capacity to aid weight loss, these seeds are becoming increasingly popular. Flax seeds include 1.3 grams of protein, as well as omega 3 fats, iron, and fiber, making them a good weight-loss meal.

2. Pumpkin Seeds

Pumpkin seeds

They’re abundant in calcium, vitamin A, and proteins, and including them in your diet will help you lose weight.

Pumpkin seeds are frequently available in supermarkets and may be eaten whole and uncooked. Pumpkin seeds include 19 grams of protein per 100 grams.

3. Chia Seeds

Chia seeds

Chia seeds are high in protein. They’re also high in calcium, magnesium, iron, and omega-3 fatty acids, which can help you stay in shape.

This is a protein-rich seed India is known for and has gained popularity among fitness enthusiasts. In 100 grams of chia seeds, you will get 17 grams of protein content.

High Protein Fruits in India

Chicken, fish, eggs, lentils, and beans are the finest sources of protein, but other foods with high protein content include nuts and seeds, cheese, milk, and so on.

Fruits aren’t generally on the list. In the fruit category, though, there are a few surprises. Here are some of the most effective strategies to increase your protein intake through fruits:

1. Guava

Guava

In India, where it is known as Amrud, it is a favorite fruit among children. Guavas have a number of nutritional benefits and are white/pink on the inside and green on the outside.

Guavas help to boost your body’s metabolic rate, allowing you to burn calories faster. They’re also high in fiber, which keeps you fuller for longer and protects you from overeating.

Guava is a tropical fruit that might be difficult to come by. Guava is one of the most protein-dense fruits available. It contains 2.6 grams of protein.

2. Bananas

Benefits of Banana After Workout

They are the most commonly eaten fruit in India and are also known as Kela in Hindi. One medium banana has few calories and a lot of resistant starch.

Bananas include a lot of fiber, which helps you stay full for longer. Furthermore, a high potassium level is beneficial to heart health. One medium banana has 1.3 grams of protein.

3. Jack Fruits

Jackfruit

Many of you might have heard about this fruit for the first time. In places like the Philippines, India, and Indonesia, jack fruit may be large.

If you can locate it, try it since it’s a one-of-a-kind experience with approximately 3 grams of protein in each cup. It’s also high in Vitamin C and fiber, and potassium.

High Protein Nuts in India

Nuts make a delicious, protein-rich snack or supper addition. They’re versatile, portable, and a great source of plant-based protein, especially for those who don’t consume animal products.

Nuts may help you meet your protein requirements, which are necessary for the growth of bones, muscles, and skin, as well as keep your stomach full for extended periods of time, preventing overeating. Some of the protein-rich nuts include.

1. Almonds

Almonds

Every 1/4 cup (35 gram) serving contains 7 grams of protein. In addition to being high in protein, almonds are also high in antioxidants.

These plant compounds protect the body against free radical-induced oxidative stress, which may lead to premature aging, heart disease, and cancer.

It’s best to eat almonds with the skin on since the brown layer of skin that surrounds them contains the highest concentration of antioxidants. Almonds may help you shed those extra pounds, if in case you want to!

2. Cashews

Cashews

Every 1/4 cup contains 5 grams of protein (32 grams). Not only are they high in protein, but they also contain a wide range of vitamins and minerals.

According to a study, low copper consumption has been related to an increased risk of osteoporosis, a bone condition characterized by weak and brittle bones.

As a result, boosting your copper intake by eating cashews might be one technique for avoiding this issue.

3. Walnuts

Walnuts

Every 1/4 cup (29 grams) of chopped walnuts has 4.5 grams of protein. Walnuts are a delicious way to up your protein intake. Walnuts also contain heart-healthy fats.

They have the greatest content of alpha-linolenic acid, an omega-3 fatty acid (ALA). In multiple observational studies, ALA intake has been linked to a lower risk of heart disease.

4. Peanuts

Peanuts

Every 1/4 cup (37 gram) meal has 9.5 grams of protein. Peanuts are a legume with nut-like nutritional characteristics. Plant-based protein is abundant in them, as it is in other legumes.

Peanuts, in fact, have the highest protein content of any commonly consumed nut. Peanuts are also high in biotin, which is a nutrient that helps the body convert food into usable energy.

For a balanced snack that combines protein, lipids, and carbs, mix peanut butter and bananas on their own or on top of the bread.

High Protein Dairy Products Foods in India

1. Soymilk

Soymilk

The advantages of soy milk, which is manufactured from filtered water and soybeans, are enough to convince consumers to switch from cow’s milk.

Both of these protein-rich vegetarian dishes are popular among vegans in India. Soymilk has 3.3 grams of protein per 100 grams of the product.

2. Dahi

Yoghurt

Probiotics and beneficial bacteria found in Dahi, curd, or yogurt aid digestion and intestinal health. Digestion aids in the absorption of nutrients, which helps to prevent weight gain.

Curd is considered an efficient fat burner by the American Dietetic Association due to its high calcium content. The protein content of 100 grams of dahi is estimated to be 10 grams.

3. Cottage Cheese (Paneer)

Cottage cheese

The greatest dairy food to make the list is cottage cheese, often known as paneer. Cottage cheese is an all-time favorite ingredient in any dish for individuals who don’t enjoy the flavor of vegan tofu.

It contains a lot of protein and calcium, as well as other essential elements.

High Protein Non-Veg Food Sources in India

It’s recommended to consume high-protein Indian food during the day when it comes to your meal plan. As a result, you will be able to include protein in your breakfast, early snacks, and even a light lunch.

Your muscles would have had their fill of energy to heal and remodel by dinner time. Before going to bed, you may simply replenish your body’s energy reserves at supper.

Because working out requires a lot of muscular usage, you should consume high-protein Indian food before and after your workout.

This will allow the body to recuperate quickly. Meat eaters will be glad to know that meat is a wonderful method to include protein into your diet. You must, however, keep in mind that lean meat is essential.

Here are some of the top non-vegetarian protein-rich foods:

SR. NO. FOOD ITEM PROTEIN CONTENT
1. Eggs  6.28 ounces in big egg 
2. Chicken breast  31 grams per 100 grams.
3. Shrimp  24 g in 100 grams
4. Salmon fish  20 grams in 100 grams
5. Katla  (Indian Carp or Bengal Carp)  23 grams per serving
6. Pomfret or Paplet  34 percent 
7. Rohu  17 grams per serving
8. Hilsha  25 grams in per serving
9. Mutton  25 grams in 100 grams

1. Eggs

Eggs

Eggs are simple to incorporate into your diet because there are so many different ways to prepare them. They’re nutrient-dense and simple to prepare.

They’re also inexpensive and tasty. Whether they’re poached, scrambled, or fried, they’re delicious. They have a low-calorie count and are high in protein.

6.28 ounces is the capacity of a big egg. While the egg white contains roughly 3.6 g. It will help you feel satisfied for a long time.

Keep in mind that the yolk has more fat than protein, so if you’re going to consume more than one egg, cut down on the yolks.

2. Chicken Breast

Chicken Breasts

Chicken breasts are most likely to be the healthiest protein food item you can consume. Furthermore, they are super tasty. It may be mixed into a salad, added to pasta, or used to make a sandwich.

Chicken breasts provide 31 grams of protein per 100 grams. Chicken breasts are a popular choice among gym-goers since they are nutritious meat.

3. Mutton (Goat Meat)

Mutton

Mutton is popular meat among many people all around the world, including in India. This meat is without a doubt the world’s favorite red meat, and it provides several health benefits to those who consume it.

So, if you don’t like mutton because of its texture or flavor, after reading this article, you will surely reconsider.

We all know that protein is found in almost every cell in the human body, and it is also required for the production of new cells.

The body cannot grow without enough protein, and insufficiency of it can lead to major health problems in the long run.

Mutton is a great protein source, and it helps with muscle maintenance, growth, and development. As per some research, Vitamin B-12 is a vital ingredient for the production of healthy red blood cells, especially in older persons who are at a higher risk of insufficiency.

A typical dish of mutton includes roughly 32 percent of your recommended allowance of this vitamin. It also includes Vitamin B-3, which is necessary for the digestion of carbs, lipids, and proteins. So if you are a non-vegetarian, you have a quite good option of getting protein by eating mutton.

High Protein Fishes in India

One of the best ways to add protein to your diet is to eat fish. Of course, the sort of fish you consume makes a difference. In 100 grams of fish, you may expect to acquire roughly 20-30 grams of protein.

1. Salmon

Salmon

It has one of the highest protein levels of any fish. When you consume this fish it will help the nerves and improves brain function and eyesight during pregnancy.

Salmon is a popular fish that is also a good source of protein. It also includes a variety of vitamins and minerals. It’s low in saturated fat and high in potassium and other vitamins and minerals.

Salmon’s appeal stems from its omega-3 content, which is essential to one’s health. It has the ability to protect against heart disease, Alzheimer’s disease, and other cognitive illnesses. Salmon is very wonderful when cooked with garlic.

2. Katla (Indian Carp or Bengal Carp)

Katla

Katla is a famous fish because of its delicious flavor. It may be found in abundance in northern India’s lakes and rivers, as well as Assam.

It’s a good source of protein and vitamins. Its low-calorie content is a must-have for fitness buffs. All agree that classic curry and ‘Katla Kalia’ are the most popular meals. Katla is also high in omega 6 and omega 3 fatty acids.

3. Pomfret

Pomfret

Pomfret is a delicious treat for any fish lover. It is a single-boned marine fish. It has very low fat and calorie content.

It’s high in protein, which helps to lower the risk of heart disease and develop strong muscles. It is also high in omega 3 fatty acid, which is a source of DHA, a component of brain development.

There are several recipes that may be created using pomfret, ranging from grilled fish to simple curry.

4. Rohu Fish

Rohu Fish

Rohu is a frequent word for fish among people who enjoy them. It’s chock-full of nutrient-dense, mineral-rich seafood. Its eggs are also quite tasty and may be eaten.

It is vitamin and protein-rich, making it suitable for people of all ages. It also has a significant quantity of omega-3 fatty acids.

It may be used to produce a variety of meals. The basic curry, on the other hand, is what the majority of people like.

5. Hilsa

Hilsa fish

Hilsa is a seasonal fish that is incredibly popular due to its enchanting flavor. People are eagerly anticipating the arrival of its season.

It was dubbed “the king of all fish” not just because of its flavor but also because of its nutritional value. It’s rich in minerals and omega-3 fatty acids.

It keeps your mind sharp. Its high protein content aids in the prevention of cardiovascular disorders.

High Protein Sea Foods in India

1. Shrimp

Shrimp

Shrimp is a high-protein food. It’s also low in calories, carbohydrates, and fat. The protein content of 100 g of shrimp is 24 g.

Shrimp is one of the finest meal alternatives for individuals who prefer non-vegetarian dishes but want to stay healthy.

Shrimp is delicious and simple seafood to prepare. It also has astaxanthin, which helps to prevent inflammation and oxidative stress. The fact that they contain almost no fats or carbs is a bonus.

Final Thoughts:

So, friends, these were the top high protein foods sources in India, We tried our level best to list most of the protein-rich food items and if in case we have missed any item then please let us know in the comments section below.

We would request you to please share this article so that many others will get benefit from this post.

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