Protein Rich Food – Vegetarian Diet Plan, Benefits and Indian Recipes

Protein is taken into account to be the constructing block of the human physique. The physique wants protein-rich meals to account for the day by day put on and tear of muscle tissues, to hurry up restoration, and to achieve energy. Ideally, one’s pre and post-workout meals must be wealthy within the nutrient as a consequence of its function within the fast restoration of the physique.

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6 Excessive Protein Wealthy Vegetarian Meals

Whereas we all know that meat and eggs include a great quantity of protein, there’s a frequent false impression {that a} vegetarian meal plan comes up quick on this regard. That may be a fantasy, nonetheless, as veg meals will be nice sources too.

Though a number of vegetarians flip to protein powder as their supply of the nutrient, we now have put collectively a listing of protein-rich meals for vegetarians to assist one meet their day by day requirement with none meat.

1. Chickpeas (Channa)

Chickpeas have a singular vitamin profile. In only a single 28-gram serving, there are 102 energy and solely 729 energy in a single cup (200 grams) of boiled chickpeas. Practically 67% of its weight includes carbs, whereas the remaining chickpea consists of protein and fats. 

Do you know that one cup of chickpeas gives as much as 40% of your required quantity of day by day fibre, 70% of folate and 22% of iron? As well as, they’ve a low glycemic index. It implies that your physique digests this legume slowly, which helps you’re feeling full for longer and prevents spikes in blood glucose ranges.

Protein in channa – 7.3 gm per 1/2 cup serving

2. Kidney Beans (Rajma)

Kidney beans are a chock-a-block with protein, carbohydrates, and fiber. Paired with boiled or steamed rice, Rajma-Chawal is an all-time favourite dish within the Indian family.

Aside from being scrumptious, it’s a healthful meal, which will be loved within the type of a curry, as a topping in salads, in enchiladas, or within the type of spicy chili.

Protein in Rajma – 7.5 gm per 1/2 cup serving

3. Milk

Drink milk recurrently? For those who do, you’re certain to do properly in your protein check. Aside from being a wealthy supply of protein, milk is wealthy in calcium and ensures good bone well being, sturdy tooth, a wholesome immune system, and glowing pores and skin.

Keep away from full-fat variations; search for skimmed choices which were fortified with vitamin D, and make the very best of the protein in milk.

Protein in Milk – 8 gm per 1 cup serving

4. Cottage Cheese (Paneer)

Paneer is to India what cheese is to the remainder of the world. Excessive in casein, a slow-digesting dairy protein, paneer additionally affords you a great quantity of calcium, retains you fuller for longer, and helps burn extra fats.

Purpose sufficient to have extra? Add it to vegetable preparation, toss it into sauteed greens or eat as it’s, and luxuriate in the advantages of protein in paneer.

Protein in Paneer – 14 gm per 1/2 cup serving

4. Lentils (Dal)

Indians can’t do with out their dals, be it arhar, urad or moong. Part of nearly each meal, lentils are a simple and cheap means of amping up your consumption of protein, fiber, and important minerals. Serve with a aspect of rice or roti for a whole meal.

Protein in lentils – 9 gm per 1/2 cup serving

5. Inexperienced Peas (Matar)

Not many greens are as wealthy in protein as this winter staple. You get the protein and fiber from frozen inexperienced peas too, so go forward and stash a bag in your freezer.

Ensure you choose up the bag and examine how the peas have been frozen – in case you can really feel them, they’re good to go; if not, they’ve been thawed and refrozen into an enormous chunk. Strive Matar Paneer to spice up your protein consumption.

Protein in Matar – 7 gm per 1 cup serving

6. Blended Seeds

Seeds add crunch and fairly a little bit of protein to your meals. Select from sesame, sunflower seeds, pumpkin, or poppy seeds – as they’re all excessive in protein and wholesome fat. Aside from salads, you may also add them to raita, cereal, or home made granola.

Protein in Seeds – 5-7.3 gm per quarter-cup serving


10 Advantages of Excessive Protein Wealthy Meals

Because of its means to help the human physique with faster restoration, protein is taken into account an especially necessary nutrient. Listed below are a number of extra the reason why it’s essential to enhance your consumption of the nutrient.

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1. Protein Reduces Urge for food and Starvation Ranges

Amongst all macronutrients, protein is understood to be essentially the most filling, even in case you devour much less meals. The macronutrient tends to scale back the ghrelin (starvation hormone) ranges within the physique whereas boosting ranges of the peptide YY, which additional helps a person really feel full.

For those who’re seeking to shed pounds, attempt changing among the carbs and fat in your weight-reduction plan with protein. You may merely add a number of additional bites of meat whereas making your rice serving smaller.

2. Protein Improves Coronary heart Well being

Increased protein consumption has been proven to decrease blood strain ranges. This lowers the chance of strokes and coronary heart assaults. In a overview of 40 managed trials, it was discovered {that a} larger consumption of the nutrient lowered systolic blood strain by a studying of 1.76 mm of Hg, and diastolic blood strain by a studying of 1.15 mm of Hg.

In addition to decreasing blood strain, it has been discovered {that a} protein-rich weight-reduction plan may also decrease LDL (or dangerous ldl cholesterol) ranges within the physique.

3. Protein Makes Stronger Immune System

The physique protects itself from numerous ailments with the assistance of antibodies. These antibodies are particular protein varieties with the flexibility to detect overseas components or antigens. The physique produces antibodies to be able to deactivate antigens.

4. Protein Boosts Metabolism

Consuming meals can quickly increase the physique’s metabolism as a result of the physique makes use of energy to digest and use the vitamins within the meals. That is known as the thermic impact of meals.

Because it has a a lot larger thermic impact than fat or carbs (20-35% as in comparison with 5-15%), protein consumption will considerably increase the physique’s metabolism. Some research present that elevated consumption of the nutrient can lead to 80-100 extra energy being burned day-after-day.

One examine went on to recommend {that a} high-protein group burned 260 energy per day greater than that of a low-protein group.

5. Protein Improves Bone Power

Opposite to fashionable perception, most long-term research recommend that protein can have main advantages for bone well being. Consuming larger quantities of it could actually assist preserve bone mass rather a lot higher, whereas additionally serving to decrease the chance of osteoporosis and fractures.

This particularly holds true for girls, who’re at larger threat of osteoporosis after menopause. Consuming loads of protein-rich meals and staying energetic is one of the simplest ways to forestall that from occurring.

6. Protein Will increase Muscle Mass and Power

Protein is taken into account the constructing block of muscle tissues. Consuming sufficient quantities of it helps preserve muscle mass and promotes its development whereas doing energy coaching.

For those who’re bodily energetic or making an attempt to achieve muscle, make sure you’re consuming ample protein. Excessive consumption may also assist stop the lack of muscle throughout weight reduction.

7. Weight Loss Upkeep

Whereas a excessive protein weight-reduction plan could assist a person shed pounds, the issue lies in sustaining one’s weight. Research have proven {that a} modest enhance in protein consumption may also help with weight upkeep. In response to one such examine, rising the nutrient consumption from 15% to 18% of your energy helped scale back weight regain by 50%.

A everlasting enhance in your protein consumption can go a great distance in serving to preserve off the surplus weight.

8. Protein Boosts Vitality Ranges

Protein additionally serves as a pure supply of vitality. Failure to devour a weight-reduction plan that would supply sufficient vitality to the physique, as is the case throughout fasting or weight reduction packages, would trigger the physique to make use of its personal useful protein to compensate.

Since there is no such thing as a additional protein within the physique, enzymes and muscle tissues break down protein to be able to yield amino acids to supply vitality or synthesize glucose. This is able to guarantee a steady provide of glucose to the cells.

9. Protein Improves Wholesome Pores and skin

Protein gives energy to tissues that endure from fixed put on and tear, like pores and skin. Collagen is a fibrous protein that’s present in abundance, which gives the required energy to those pores and skin cells.

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The Wholesome and youthful look of the pores and skin, and the shortage of wrinkles on it, largely is dependent upon the degrees of collagen current within the physique.

10. Cell and Tissue Restoration

Cells and tissues should undergo steady renewal and restoration to be able to preserve a wonderfully wholesome physique. A relentless provide of amino acids is a should for the formation of protein. This protein manufactures new cells and tissues, comparable to hair, pores and skin, and nails.

The cells current within the pores and skin, blood, and digestive system start to perish after a few weeks. After this, the protein begins to create and replenish new and wholesome cells to interchange the deceased ones.

Excessive Protein Wealthy Vegetarian Meals – Indian Recipes

With a view to assist you to enhance your protein consumption, we now have put collectively a number of recipes for you. Strive these scrumptious dishes, and embody them in your weight-reduction plan, to extend your day by day consumption of the nutrient.

1. Soya Matar ki Sabzi – Protein Wealthy Meals Recipes


  • Cooking oil – 1 tsp
  • Cloves – 2-3
  • Cinnamon – 1-inch
  • Cumin seeds – ¼ tsp
  • Onion chopped – 2 tbsp
  • Chilli Powder – 1/2 tsp
  • Water – 0.5 cup
  • bay leaf – 1
  • Salt – 1/2 tsp
  • Turmeric – 1/4 tsp
  • Ginger & garlic paste – 1 tsp
  • Tomato  – 1 (chopped)
  • Inexperienced peas – 1/4 cup
  • Inexperienced chili – 1
  • Coriander leaves – 1 sprig
  • Nutrela Nuggets – 2 tbsp
  • Garam masala – ¼ tsp


  1. Make a paste of the tomatoes and inexperienced chili.
  2. Boil the soya chunks, squeeze out the water fully, and preserve apart.
  3. Boil inexperienced peas and preserve them apart.
  4. Warmth oil in a pan and add cloves, cinnamon, bay leaf, and cumin seeds. Add onions and saute for a minute.
  5. Add ginger & garlic paste and saute properly.
  6. Adopted by tomato, inexperienced chili paste, salt, turmeric, chili powder, and prepare dinner the combination till the oil separates from it.
  7. Add the peas and soya chunks together with water. Cowl and prepare dinner this combination for round 6-8 minutes. Serve sprinkled with garam masala.

Vitamin Breakdown (100 g):

  • Energy – 79.3
  • Protein – 6.6 g
  • Fats – 1.8 g
  • Carbs – 9.4 g
  • Fiber- 4.1 g

2. Paneer Tikka – Protein Wealthy Meals Recipes


  • Lemon juice – 1 tsp
  • Chili powder – 0.5 tsp
  • Cumin powder – 1/2 tsp
  • Curds (cow’s milk) – 3/4 cup
  • Ginger & Garlic Paste – 2 tsp
  • Inexperienced Chilli – 1 (chopped)
  • Pepper powder – 1 tsp
  • Fennel seed powder – 1 tsp
  • Turmeric – 1 tsp
  • Chickpea flour (besan) – 1/3 cup
  • Oil – 4 tsp
  • Salt – 1 tsp
  • Paneer (Cow’s) – 200 grams (cubed)
  • Garam masala – 1 tsp


  1. Take curd in a bowl and whisk it properly.
  2. Add chili powder, cumin seed powder, ginger and garlic paste, chili, fennel seeds powder, pepper powder, besan, 1 tsp oil, salt, and blend properly.
  3. Marinate the paneer items within the curd combination for at the very least an hour.
  4. Brush a non-stick grill pan with oil and place the paneer in it. Cook dinner on each side, and baste with oil if wanted, until it turns brown.
  5. Serve scorching with sliced onions, lemon, and inexperienced chutney.

Vitamin Breakdown (100 g):

  • Energy – 204.6
  • Protein – 10.7 g
  • Fats – 15 g
  • Carbs – 7 g
  • Fiber- 1.5 g

3. Grilled Tofu – Protein Wealthy Meals Recipes


  • Agency tofu – 1 block (drained)
  • Lemon juice – 1/4 cup
  • Olive oil – 1 tbsp
  • Coriander leaves – 2 sprigs (chopped)
  • Minced garlic – 2 cloves
  • Cayenne pepper – 1/4 tsp
  • Chili powder – 2 tsp
  • Salt – 1 tsp
  • Pepper powder – 1 tsp


  1. Slice the tofu, lengthwise, into 4 thick slabs, or reduce it into cubes and thread on skewers.
  2. Whisk collectively the lime juice, olive oil, coriander leaves, garlic, chili powder, cayenne pepper, salt, and black pepper in a bowl.
  3. Brush the tofu with the marinade.
  4. Now, cowl the tofu and refrigerate for about quarter-hour to an hour.
  5. Grill the tofu on a evenly oiled griddle till achieved, whereas brushing sometimes with the marinade for about 10 to fifteen minutes.

Vitamin Breakdown (100 g):

  • Energy – 94.7
  • Protein – 6.8 g
  • Fats – 6.8 g
  • Carbs – 3.6 g
  • Fiber- 0.9 g

Excessive Protein Wealthy Meals Food regimen Plan

Whereas weight-reduction plan plans are supposed to be balanced in nature, we are able to additionally design them to enhance the consumption of a specific nutrient. This excessive protein weight-reduction plan plan will assist enhance the protein content material within the physique.

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Time Meal
6:00 AM Lukewarm Amla Water (1 glass)

Soaked Walnut (4 piece – half of 1)

6:30 AM Banana (1 small – 6″ to 6-7/8″ lengthy)
8:30 AM Soya Milk Unsweetened (200 ml)
10:00 AM Steamed Sprouts and Greens (1 bowl)

Apple Almond Chia Seeds Smoothie with low-fat Milk (1 glass)

12:00 PM Coconut water (1 coconut yields)

Guava Fruit (2 fruit, with refuse)

2:15 PM Lettuce, Tomato, Cucumber, Carrot & Beetroot Salad (1 bowl)
2:30 PM Quinoa Pulao with Tofu and Spinach (1 bowl)


Blended Vegetable Raita (1.5 katori)

3:30 PM Inexperienced Tea With Cinnamon (1 cup)

Low Fats Paneer (0.5 cup, cubed)

8:15 PM Tomato, Cucumber, & Carrot Salad (1 katori)
8:30 PM Oats Cheela with out Oil (2 items)

Soya Matar ki Sabzi (1.5 katori)

10:30 PM Jasmine Inexperienced Tea with out Sugar (1 cup)
  • Begin your day with soaked walnuts and lukewarm amla water
  • Eat steamed sprouts and greens, and Apple Almond Chia Seeds Smoothie for breakfast
  • For lunch, eat a bowl of quinoa pulao with tofu and spinach, accompanied by 1.5 katori of blended vegetable raita
  • Two items of oats cheela with out oil, and 1.5 katori of Soya Matar ki Sabzi ought to make up your dinner
  • Finish your day with a cup of Jasmine Inexperienced Tea with out sugar

Following this weight-reduction plan plan will assist one go a great distance in enhancing their protein consumption. You could find a balanced, 7 days weight-reduction plan plan.


This can be very necessary to make sure your protein consumption is maintained, and the day by day requirement is met. Benefit from the nutrient advantages, even in case you are a vegetarian, just by consuming the 7 high-protein meals talked about above. As a non-vegetarian, you may discover ways to enhance your protein consumption whereas holding your fats consumption low.

Continuously requested Questions (FAQs)

Q. How do vegetarians get sufficient protein?

A. Vegetarians can get protein by making good preparation selections of mixing Lentils with Grains (as this ends in a whole protein), by deciding on excessive protein meals like Paneer, Tofu, Legumes, Peas, Complete pulses, Inexperienced leafy greens, Broccoli.

Q. How can vegetarians get 150 grams of protein a day?

A. Vegetarians can obtain their day by day protein necessities, 150 grams, from Beans, Peas, Chickpeas, Combine Seeds, Cheese and so forth.

Q. Which fruit has essentially the most protein?

A. Avocado is taken into account to have essentially the most quantity of protein, i.e. 100 grams of avocado consists of three grams of protein.

Q. Do vegetarians shed pounds sooner?

A. There isn’t any proof that backs up the assertion that vegetarians shed pounds sooner than people who devour meat. The main target ought to be to devour a balanced weight-reduction plan, wealthy in protein primarily based meals, to shed pounds.

Q. Which Dal is excessive in protein?

A. Moong Dal is wealthy in protein. A 100 grams serving of Moong Dal consists of 6.1 grams protein.

Q. What vegetable has essentially the most protein?

A. Each 100 gram serving of inexperienced peas consists of seven.2 grams of protein. Thus, inexperienced peas are the vegetable that’s recognized to have an abundance of protein.

Q. Are oats excessive in protein?

A. Sure, oats are a protein wealthy meals. Each 100 grams of oats accommodates 13.6 grams of protein. So, you may add oats to fulfil your protein requirement of the day.

Q. As a vegetarian how can I get 75 grams of protein a day?

A. You may divide your breakfast, lunch and dinner accordingly to obtain the suitable quantity of protein. Oats or Peanut butter entire wheat bread are perfect for breakfast, you may have sauteed greens with quinoa for lunch and as for dinner put together a spinach and tofu salad.

Q. Is peanut butter excessive in protein?

A. Sure, peanut butter is a superb supply of plant-based protein. 1 tbsp of peanut butter accommodates 4 grams of protein.

Q. Are apples excessive in protein?

A. No apples are excessive in protein. 1 medium apple gives 1 gram of protein.

Q. What’s the greatest supply of protein for vegetarians?

A. Chickpeas, Tofu and Inexperienced peas are the very best supply of protein for vegetarians. They’re secure to devour each day and vegetarians can embody them of their day-after-day weight-reduction plan plan.

Q. What greens have extra protein than meat?

A. Broccoli, Spinach, Inexperienced Peas and asparagus are some greens which have extra protein than meat.

Q. Is cooked spinach excessive in protein?

A. 1 cup of cooked spinach is extra protein wealthy than 1 cup of uncooked spinach as a result of the density of the spinach per serving will increase when cooked. Whereas a cup of uncooked spinach gives 0.9 grams of protein, a cup of cooked spinach gives 1.7 grams of protein.

Q. Is Mushroom excessive in protein?

A. Mushrooms are full of protein and 1 cup of mushroom, in items and slices containing 2.2 grams of protein.

Q. Do any fruits have protein?

A. Guava, Avocado, Bananas and Blackberries are glorious sources of protein.

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