Top High Protein Indian Vegetarian Foods To Increase Protein Intake

| Author: Manoja Kalakanti

Protein is regarded as the human body’s building block. Protein-rich foods are required by the body to account for the daily wear and tear of muscles, speed up recovery, and gain strength. Because of its role in the body’s quick recovery, pre and post-workout meals should ideally be high in nutrients. Many high-protein vegetarian foods in India are readily available and can be incorporated into our daily diet.

Do you know where to get the best vegetarian protein? Have you incorporated enough protein rich vegetarian foods for weight loss into your diet? If unsure, revise your high protein vegetarian foods list to include some of the best vegan protein options. Many believe that a veg protein diet will not provide enough protein. On the other hand, many people get the protein they need from the best vegetarian protein sources and by eating only high-protein vegetarian foods.

What Is Vegan Protein, And What Are Its Different Kinds?

You are not alone if you are uncertain about what vegan protein is. Vegan protein is obtained through the consumption of only vegan products, excluding meat, eggs, dairy products, and all animal-derived ingredients. Most people are still perplexed by this detail and, as a result, include non-vegan products on the list of high-protein vegetarian foods.

Vegan Protein Types

Here are some types of vegetarian protein sources:

Protein obtained from fruits and vegetables

Protein from grains and legumes

Protein from seeds and nuts.

Best Protein Rich Foods To Include In Your Diet

Protein-rich foods are a vital component of your diet. Protein comprises over twenty basic building blocks known as amino acids, nine of which are obtained from food. Each protein-rich food has a unique amino acid sequence. As a result, getting protein from various sources is critical to ensure you get all the essential amino acids.

If you are a vegan looking for some of the best protein-rich vegetarian food in India, look no further. Then there are some of the best vegan Indian options.


Lentils, also known as daal, are a common ingredient in Indian cuisine. They comprise about 18 g of protein per cup, making them an excellent source of vegetarian protein.

Lentils, in addition to protein, have a high fiber content, which can aid in the maintenance of healthy bacteria in the gut. Regular consumption of daal may lower the risk of heart disease and cancer. It has high levels of antioxidants and minerals, which can help protect cells. Make sure you eat a cup of lentils daily to fix your protein.


Quinoa may appear to be a tiny seed but is high in nutrients, particularly protein and fiber. This protein-rich food is unique because it contains all nine essential amino acids your body cannot generate on its own, resulting in a complete protein. Quinoa is gluten-free, so that it can be ingested safely by people with gluten intolerance or celiac disease.

Soy-based Products

Soy-based products such as nuggets, soy milk, and tofu are made from a legume called soybean, a high-quality protein source.

Soy is a complete protein that comprises all 9 essential amino acids the body needs to function correctly. Soy protein is comparable in quality to that provided by non-vegetarian sources and is by far one of the best protein foods for weight loss.

Chia Seeds

Chia seeds are gaining popularity as people become more aware of their numerous health benefits. These seeds are filled with protein, fiber, and omega-3 fatty acids and may help with weight loss. This protein-rich food can be easily incorporated into your diet by adding it to smoothies, salad dressings, or even making chia seed jam!

Vegetable Salad And Soups

Soups are simple to make, and vegetable and dal combinations such as moong, toor and masoor make soups tasty and high in protein. Including seeds, nuts like almonds and walnuts, soaked lentils, and sprouts in your soup or salad is a fantastic way to increase the protein content. Adding lentils thickens the soup without changing the flavor while increasing your protein intake.

Begin Your Day With Nuts

Having started your day with a handful of nuts is an excellent way to include protein into your diet while also overcoming sugar cravings. Soak almonds overnight and use them to break your fast. If you forget to soak almonds overnight, start your day with a few walnuts for the necessary protein boost. Furthermore, they aid in calorie counting during breakfast, as most vegetarian breakfasts are high in calories.

Along with protein content, the micronutrients and minerals that come with it are the icings on the cake! Nuts are antioxidant powerhouses that are low in carbs and high in a variety of other nutrients.


Broccoli has 2.6 g of protein per cup and is one of the most popular vegetarian protein foods. It is one of the well-known items in the top 10 vegan protein sources, which most nutrition experts also recommend.

1 cup of broccoli contains approximately 2.6 g of protein and numerous other benefits. Because broccoli is high in fiber and water, it can boost your metabolism while keeping you full for a long time.

These are some of the high-protein Indian vegetarian foods easily accessible in Indian homes. If you want to enhance your protein intake, consider incorporating them into your daily meals.

Benefits of High Protein Rich Food

Protein is an essential nutrient due to its ability to help the human body recover faster. It is the critical component of many hormones and enzymes that power many chemical reactions and hemoglobin, which transports oxygen in the blood. Here are a few benefits why you should increase your nutrient intake.

  • Aside from that, protein provides a plethora of advantages:
  • Helps in muscle recovery
  • Increases muscle mass and strength
  • Suppresses appetite and boosts metabolism
  • Strengthens bones
  • Helps your body repair after an injury
  • Increases overall energy
  • Aids in weight loss
  • High Protein Vegetarian Diet Plan

While diet plans are intended to be balanced in nature, they can also be designed to increase the intake of a specific nutrient.

This high-protein diet plan will aid in increasing the body’s protein content.

Who tells you, you must eat non-vegetarian food to get enough protein? This protein-rich vegetarian diet plan is delicious for those on a plant-based diet looking for high-protein options in Indian cuisine.

To follow a vegetarian diet, include higher protein in your daily meals; you must adhere to specific rules while on this high protein vegetarian diet.

Guidelines to follow while on a high protein vegetarian diet

Include a variety of fruits and vegetables, healthy fats, whole grains, and protein sources to meet your daily nutritional needs.

You can take supplements to compensate for vitamin deficiencies caused by a high-protein vegetarian diet

Plant foods high in protein, such as legumes, seeds, nuts, tofu, and seitan, must be included in your diet

Stay hydrated; drink 6-8 ounces of water per day

Avoid consuming high calorie packaged, processed, and refined foods

Avoid overeating; always eat your meals in smaller portions.

How Much Protein Is Too Much?

Anything more than 2-3 times the recommended amount of protein is considered excessive. Have you ever wondered what happens when you consume excessive protein?

Excess to a good thing can be harmful. If you consume too much protein, your health may suffer from various protein side effects.

Overeating protein causes the following symptoms:

  • Dehydration
  • Indigestion
  • Sudden exhaustion
  • Nausea
  • Headache
  • Diarrhea

So, choose your protein wisely based on your body’s needs. Before determining your body’s protein requirements, always consult a qualified dietitian.

Our Take

Including these protein-rich foods in your diet is an excellent way to increase protein and nutrient content without adding many calories. With a bit of forethought, you can prepare a protein-rich vegetarian meal that will naturally keep you going strong and make you fit from the inside out!


What are protein rich foods?

Protein-rich foods include meat, seafood, non-starchy vegetables, eggs, dairy products and legumes.

How do vegetarians get enough protein in their diet?

There are many protein-rich vegetarian foods like pulses, legumes, fermented products, textured vegetable proteins, and dairy products.

Which vegetarian foods are high in protein?

Tofu, beans, lentils, yogurt, milk, cheese, green peas, nuts, seeds, whole grains, peanut butter, eggs, and white button mushrooms are all high in protein.

Which fruit has the highest protein?

Guava is one of the high-protein foods, with up to 4.2 g of protein per cup.

Is protein rich food good for weight loss?

Yes. Protein consumption can help reduce muscle loss, which should help keep your metabolic rate high as you lose body fat.

How can I get 70 grams of protein a day in India?

A proper diet plan that includes high protein rich vegetarian foods such as chickpeas, kidney beans, milk, cottage cheese, lentils, green peas, and mixed seeds can help you get 70 g of protein.

How do vegetarians get 50g protein a day?

50g of protein is not that much. Simply make sure that each meal contains enough protein, such as dairy products, legumes, and vegetables.

Is Roti a protein?

A medium roti contains 3.84 g of protein approximately.

Which dal is highest in protein?

Moong dal is said to have the highest protein content of any dal. On the nutrition front,100 g of moong dal contains 24 g of protein.

Does cooking spinach increase protein?

Yes! It’s because cooked spinach has a higher density.

Meta Title: High Protein Vegetarian Foods In India For Weight Loss

Meta Description: Proteins are an essential component of our daily diet. Even without calorie counting, portion control or carb restriction, eating a high-protein vegetarian diet can result in weight loss.


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