Protein Rich Food – Vegetarian Diet Plan, Benefits & Recipes

Protein is taken into account to be the constructing block of the human physique. The physique wants protein-wealthy meals to account for the day by day put on and tear of muscular tissues, to hurry up restoration, and to realize power. Ideally, one’s pre and submit-exercise meals have to be wealthy within the nutrient because of its position within the fast restoration of the physique.

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6 High Protein Rich Vegetarian Foods

While we all know that meat and eggs comprise a very good quantity of protein, there’s a widespread false impression {that a} vegetarian meal plan comes up brief on this regard. That is a delusion, nevertheless, as veg meals might be nice sources too.

Although plenty of vegetarians flip to protein powder as their supply of the nutrient, now we have put collectively an inventory of protein-wealthy meals for vegetarians to assist one meet their day by day requirement with none meat.

1. Chickpeas (Channa)

Chickpeas have a novel 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. Nearly 67% of its weight includes carbs, whereas the remaining chickpea consists of protein and fats. 

Did you realize 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? In addition, they’ve a low glycemic index. It signifies that your physique digests this legume slowly, which helps you are 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.

Apart from being scrumptious, it’s a healthful meal, which might 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 usually? If you do, you’re certain to do properly in your protein take a look at. Apart from being a wealthy supply of protein, milk is wealthy in calcium and ensures good bone well being, robust enamel, a wholesome immune system, and glowing pores and skin.

Avoid full-fats variations; search for skimmed choices which have been fortified with vitamin D, and make the most effective 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. High in casein, a gradual-digesting dairy protein, paneer additionally affords you a very good quantity of calcium, retains you fuller for longer, and helps burn extra fats.

Reason 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 method of amping up your consumption of protein, fiber, and important minerals. Serve with a facet of rice or roti for a whole meal.

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

5. Green 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.

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

Protein in Matar – 7 gm per 1 cup serving

6. Mixed Seeds

Seeds add crunch and fairly a little bit of protein to your meals. Choose from sesame, sunflower seeds, pumpkin, or poppy seeds – as they’re all excessive in protein and wholesome fat. Apart from salads, you can even add them to raita, cereal, or do-it-yourself granola.

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


10 Benefits of High Protein Rich Food

Due to its capacity to help the human physique with faster restoration, protein is taken into account an especially essential nutrient. Here are a couple of extra the explanation why you might want to enhance your consumption of the nutrient.

1. Protein Reduces Appetite and Hunger Levels

Among all macronutrients, protein is thought to be essentially the most filling, even if you happen to eat much less meals. The macronutrient tends to cut back the ghrelin (starvation hormone) ranges within the physique whereas boosting ranges of the peptide YY, which additional helps a person really feel full.

If you’re seeking to shed weight, attempt changing among the carbs and fat in your eating regimen with protein. You can merely add a couple of additional bites of meat whereas making your rice serving smaller.

2. Protein Improves Heart Health

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

Besides reducing blood stress, it has been discovered {that a} protein-wealthy eating regimen can even decrease LDL (or unhealthy ldl cholesterol) ranges within the physique.

3. Protein Makes Stronger Immune System

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

4. Protein Boosts Metabolism

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

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

One research went on to counsel {that a} excessive-protein group burned 260 energy per day greater than that of a low-protein group.

5. Protein Improves Bone Strength

Contrary to common perception, most lengthy-time period research counsel that protein can have main advantages for bone well being. Consuming larger quantities of it will possibly assist keep bone mass rather a lot higher, whereas additionally serving to decrease the danger of osteoporosis and fractures.

This particularly holds true for girls, who’re at larger danger of osteoporosis after menopause. Eating loads of protein-wealthy meals and staying lively is the easiest way to stop that from taking place.

6. Protein Increases Muscle Mass and Strength

Protein is taken into account the constructing block of muscular tissues. Consuming ample quantities of it helps keep muscle mass and promotes its progress whereas doing power coaching.

If you’re bodily lively or attempting to realize muscle, make sure you’re consuming adequate protein. High consumption can even assist stop the lack of muscle throughout weight reduction.

7. Weight Loss Maintenance

While a excessive protein eating regimen might assist a person shed weight, the issue lies in sustaining one’s weight. Studies have proven {that a} modest improve in protein consumption can assist with weight upkeep. According to 1 such research, rising the nutrient consumption from 15% to 18% of your energy helped cut back weight regain by 50%.

A everlasting improve in your protein consumption can go a good distance in serving to hold off the surplus weight.

8. Protein Boosts Energy Levels

Protein additionally serves as a pure supply of power. Failure to eat a eating regimen that would supply ample power to the physique, as is the case throughout fasting or weight reduction packages, would trigger the physique to make use of its personal purposeful protein to compensate.

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

9. Protein Improves Healthy Skin

Protein gives power 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 mandatory power to those pores and skin cells.

The Healthy and youthful look of the pores and skin, and the dearth of wrinkles on it, largely depends upon the degrees of collagen current within the physique.

10. Cell and Tissue Recovery

Cells and tissues should undergo steady renewal and restoration to be able to keep a wonderfully wholesome physique. A continuing provide of amino acids is a should for the formation of protein. This protein manufactures new cells and tissues, akin 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 exchange the deceased ones.

High Protein Rich Vegetarian Food – Indian Recipes

In order that can assist you improve your protein consumption, now we have put collectively a couple of recipes for you. Try these scrumptious dishes, and embody them in your eating regimen, to extend your day by day consumption of the nutrient.

1. Soya Matar ki Sabzi – Protein Rich Food 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)
  • Green peas – 1/4 cup
  • Green 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 utterly, and hold apart.
  3. Boil inexperienced peas and hold them apart.
  4. Heat 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. Followed by tomato, inexperienced chili paste, salt, turmeric, chili powder, and cook dinner the combination till the oil separates from it.
  7. Add the peas and soya chunks together with water. Cover and cook dinner this combination for round 6-8 minutes. Serve sprinkled with garam masala.

Nutrition Breakdown (100 g):

  • Calories – 79.3
  • Protein – 6.6 g
  • Fat – 1.8 g
  • Carbs – 9.4 g
  • Fiber- 4.1 g

2. Paneer Tikka – Protein Rich Food 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
  • Green 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 not less than an hour.
  4. Brush a non-stick grill pan with oil and place the paneer in it. Cook on each side, and baste with oil if wanted, until it turns brown.
  5. Serve scorching with sliced onions, lemon, and inexperienced chutney.

Nutrition Breakdown (100 g):

  • Calories – 204.6
  • Protein – 10.7 g
  • Fat – 15 g
  • Carbs – 7 g
  • Fiber- 1.5 g

3. Grilled Tofu – Protein Rich Food Recipes


  • Firm 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 minimize 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 performed, whereas brushing sometimes with the marinade for about 10 to fifteen minutes.

Nutrition Breakdown (100 g):

  • Calories – 94.7
  • Protein – 6.8 g
  • Fat – 6.8 g
  • Carbs – 3.6 g
  • Fiber- 0.9 g

High Protein Rich Food Diet Plan

While eating regimen plans are supposed to be balanced in nature, we are able to additionally design them to enhance the consumption of a selected nutrient. This excessive protein eating regimen plan will assist improve the protein content material within the physique.

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 six-7/8″ lengthy)
8:30 AM Soya Milk Unsweetened (200 ml)
10:00 AM Steamed Sprouts and Vegetables (1 bowl)

Apple Almond Chia Seeds Smoothie with low-fats 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)


Mixed Vegetable Raita (1.5 katori)

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

Low Fat 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 Green Tea with out Sugar (1 cup)
  • Start 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
  • End your day with a cup of Jasmine Green Tea with out sugar

Following this eating regimen plan will assist one go a good distance in bettering their protein consumption. You can discover a balanced, 7 days eating regimen plan.


It is extraordinarily essential to make sure your protein consumption is maintained, and the day by day requirement is met. Enjoy the nutrient advantages, even if you’re a vegetarian, just by consuming the 7 excessive-protein meals talked about above. As a non-vegetarian, you possibly can discover ways to improve your protein consumption whereas preserving your fats consumption low.

Frequently requested Questions (FAQs)

Q. How do vegetarians get sufficient protein?

A. Vegetarians can get protein by making sensible preparation selections of mixing Lentils with Grains (as this leads to a whole protein), by deciding on excessive protein meals like Paneer, Tofu, Legumes, Peas, Whole pulses, Green 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, Mix Seeds, Cheese and so on.

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 weight sooner?

A. There isn’t any proof that backs up the assertion that vegetarians shed weight sooner than people who eat meat. The focus must be to eat a balanced eating regimen, wealthy in protein based mostly meals, to shed weight.

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. Every 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. Yes, oats are a protein wealthy meals. Every 100 grams of oats comprises 13.6 grams of protein. So, you possibly can 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 can 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 possibly can 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. Yes, peanut butter is a superb supply of plant-based mostly protein. 1 tbsp of peanut butter comprises 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 is the most effective supply of protein for vegetarians?

A. Chickpeas, Tofu and Green peas are the most effective supply of protein for vegetarians. They are secure to eat each day and vegetarians can embody them of their on daily basis eating regimen plan.

Q. What greens have extra protein than meat?

A. Broccoli, Spinach, Green 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. While 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 filled with 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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