Top 10 High Protein Foods for Vegetarians in India
Updated: 14 hours ago
Getting enough protein is the biggest challenge for vegetarians who want to build muscle or lose weight. In my Top 10 High Protein Foods for Vegetarians video on the Buddy Fitness YouTube channel, I list ten easy Indian veg protein sources. In this post, I explain each one, how much protein it gives, and how to eat it every day without eggs, chicken or fish.
Why Vegetarians Need to Plan Their Protein
Most Indian vegetarian meals are high in carbs like rice and roti but low in protein. If you train in the gym or at home, your muscles need enough protein to recover and grow. The good news is that with the right foods, a vegetarian diet can easily give you enough protein.
Top 10 High Protein Vegetarian Foods
The values below are approximate per 100 g and change with the brand and cooking method.
Soya Chunks (about 52 g protein per 100 g, dry)
Soya chunks have the highest protein in this list and are very cheap. Soak and boil them, then add to sabzi, pulao or a soya chunks curry.
Green Moong Sprouts (about 7 g protein per 100 g)
Sprouts are light, easy to digest and full of fibre. Eat them as a chaat with onion, tomato and lemon for breakfast or an evening snack.
Legumes and Beans (about 20 to 24 g protein per 100 g, dry)
Rajma, chole, lobia and dals are the base of vegetarian protein in India. Pair them with rice or roti for a complete protein.
Tofu (about 8 to 15 g protein per 100 g)
Tofu is made from soya milk and works like paneer with less fat. Use it in bhurji, stir fry or tikka.
Almonds (about 21 g protein per 100 g)
Almonds give protein plus healthy fats. A small handful a day is enough because they are high in calories.
Paneer (about 18 g protein per 100 g)
Paneer is the favourite protein food of Indian vegetarians. Choose low-fat paneer if your goal is fat loss.
Greek Yogurt (about 10 g protein per 100 g)
Greek yogurt or hung curd has almost double the protein of regular curd. Have it with fruit or as a raita.
Milk (about 3.4 g protein per 100 ml)
One glass of milk (about 250 ml) gives around 8 g of protein, and it is easy to add to oats or a banana shake.
Peanut Butter (about 25 g protein per 100 g)
Peanut butter is tasty and protein rich, but also high in calories. One to two tablespoons a day is a good amount.
Spinach (about 3 g protein per 100 g)
Spinach is low in calories and rich in iron and vitamins. It does not give a lot of protein alone, but palak paneer or palak dal make a great high protein meal.
Sample High Protein Vegetarian Day
Breakfast: oats with milk and a few almonds, or moong sprouts chaat
Lunch: dal or rajma with roti or rice, sabzi and salad
Evening: Greek yogurt or a peanut butter toast
Dinner: paneer, tofu or soya chunks sabzi with roti and salad
Tips to Get More Protein as a Vegetarian
Add one protein food to every meal, not only at dinner.
Mix dal with rice or roti to get a better protein balance.
Keep soya chunks, sprouts and paneer in your weekly shopping list.
Watch portions of high calorie foods like peanut butter, almonds and full-fat paneer if you want to lose weight.
If you still fall short, a protein shake can help you reach your daily target.
Frequently Asked Questions
Which vegetarian food has the highest protein?
Soya chunks have the highest protein among common Indian vegetarian foods, with about 52 g of protein per 100 g of dry soya chunks.
Can vegetarians build muscle without eggs or meat?
Yes. With enough total protein from paneer, soya, dals, sprouts, tofu, curd and milk, plus regular strength training, vegetarians can build muscle.
Is paneer good for weight loss?
Yes, in the right portion. Paneer is high in protein, but full-fat paneer is also high in calories, so choose low-fat paneer and control the quantity.
How much protein does a vegetarian need per day?
People who exercise regularly do well with about 1.6 to 2 g of protein per kg of body weight daily, the same as non-vegetarians.
Watch the Full Video
Watch the Top 10 High Protein Foods for Vegetarians video on the Buddy Fitness YouTube channel: https://www.youtube.com/watch?v=wylNFuMYsfk
Want a vegetarian diet plan with enough protein for your goal, made by certified coach Ravi Kumar Gupta (12+ years experience)? See our plans at https://www.buddyfitness.in/programs or WhatsApp +91 7208214070.
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