People sometimes lack energy and fear that plant-based food choices will not provide sufficient strength. Many vegetarians struggle to meet their daily protein requirements as they cannot opt for meat choices for muscle repair and weight loss. But with a carefully planned, high protein vegetarian meal plan, it is possible! From lentils and quinoa to almonds and paneer, many high-protein vegetarian foods are just as nutritious as animal sources to keep you healthy.
But how do you include the right protein-rich Indian veg food in your meals? In this guide, we’ll explore ten top vegetarian protein sources and share easy meal ideas so you can enjoy delicious, satisfying meals without worrying about missing out on nutrition. So, let’s upgrade your diet with simple, tasty, and high-protein vegetarian meals!
Table Of Contents
1. 10 Protein-Rich Foods For Vegetarians
2. How To Get 80 Grams Of Protein A Day As Vegetarian? Easy Meal Ideas
3. The Final Say
4. FAQs
5. References
10 Protein-Rich Foods For Vegetarians
With a well-planned vegetarian diet and the right plant-based foods, you are easily able to meet your daily protein intake while enjoying delicious meals. Consider these ten foods for a high-protein vegetarian meal plan, easy meal ideas, and protein content. Visit ToneOp Eats to experience the taste and wellness of high-protein meals.
1. Green Gram Whole (Mung Dal) - 24g Protein Per 100g
Mung dal provides your body with important digestive nutrients, protein, and fibre. The traditional Mung Dal Khichdi bowl is a part of 30-gram protein meals for a comforting meal with rice, turmeric, and minimal ghee that offers easy digestibility and high protein. Soaked and Sprouted Mung bean salad offers a nutritious protein-rich snack with lemon juice and black salt.
2. Red Gram Dal (Arhar Dal) - 22g Protein Per 100g
Vegetarians commonly use pigeon peas as arhar dal to prepare food with impressive protein benefits. A single serving of Dal fry includes tomatoes and garlic with cumin and mustard seeds tempering, and it works well with rice or roti for a complete food experience. Made from wheat flour combined with cooked arhar dal and whole wheat flour, this results in protein-rich, soft Arhar Dal Paratha. You can try these for a wholesome meal.
3. Rajma (Kidney Beans) - 23g Protein Per 100g
Kidney beans contain significant amounts of protein, iron and fibre, supporting sustained energy. People prepare Rajma Masala by simmering kidney beans in a tomato base with aromatic whole spices. It is satisfyingly protein-packed. Rajma Salad lets you enjoy boiled kidney beans with cucumber and bell peppers while using lemon dressing for a delicious yet light meal.
4. Flax & Chia Seeds - 18-20g Protein Per 100g
Flaxseeds and chia seeds are small but powerful sources of protein, omega-3s, and fibre. Start your breakfast with a refreshing chia seed pudding, where chia seeds are soaked in almond milk and topped with fruits and nuts for a delicious protein boost. You can also make Flaxseed Roti, where ground flaxseeds are mixed into whole wheat dough to add extra protein and nutrition to your meal.
5. Paneer (Indian Cottage Cheese) - 18g Protein Per 100g
Paneer is one of the highly recommended vegetarian protein sources and can be included in various dishes. A flavourful paneer bhurji, made by scrambling paneer with onions, tomatoes, and minimal spices, is a quick and protein-packed meal option. Other deliciously healthy cottage cheese recipes include palak paneer, where soft paneer cubes are cooked in a creamy spinach gravy for a nutrient-dense meal.
6. Khoa - 20g Protein Per 100g
Khoa, or reduced milk solids, is a high-protein dairy product often used in Indian sweets. While it's commonly used in desserts, you can make a savory Khoa Stuffed Paratha, where khoa is mixed with minimal spices and stuffed into whole wheat dough for a delicious protein-rich meal. Mix khoa with nuts and jaggery for a quick snack to create Khoa Energy Balls that boost instant protein.
7. Peanuts - 26g Protein Per 100g
Peanuts are a budget-friendly and protein-dense snack option that also provides healthy fats. A bowl of Peanut Chaat, made with boiled peanuts, onions, tomatoes, and a squeeze of lemon, makes a refreshing and protein-rich evening snack. Another great option is the peanut butter high-protein smoothie, where homemade peanut butter is blended with bananas, milk, and flaxseeds for a creamy and filling protein shake.
8. Soya Bean - 36g Protein Per 100g
Soybeans are one of the highest plant-based protein sources, making them perfect for vegetarians. A simple and delicious dish, soya chunk curry is made by cooking soya chunks in a rich tomato and onion gravy. For a protein-rich breakfast, try Soya Granules Upma, where soya granules are sautéed with vegetables and tempered with mustard seeds for a nutritious start.
9. Quinoa - 14g Protein Per 100g
Quinoa is a complete protein containing all nine amino acids, making it a superfood for vegetarians. A bowl of quinoa vegetable pulao, where quinoa is cooked with mixed vegetables and mild spices, makes a filling and nutritious meal. Another option for wholesome quinoa recipes is millet dosa, where quinoa is soaked, blended, and fermented to create a crispy, protein-rich dosa.
10. Cashew Nut - 18g Protein Per 100g
Cashews are a preferred source of plant-based protein and healthy fats that support heart health. A creamy and delicious Cashew Curry, made by blending cashews with tomatoes and spices, creates a rich and flavourful gravy that pairs well with roti or rice. For a protein-packed snack, try cashew nut energy bars, where cashews are blended with dates and oats to make a naturally sweet and nutritious bar.
Also Read: 7 Fast Foods High In Protein & Low In Calories
How To Get 80 Grams Of Protein A Day As Vegetarian? Easy Meal Ideas
Want to eat more protein without meat? It's doable! Protein helps you feel full and keeps your energy up. Here are some easy vegetarian meal ideas from our Indian varieties to aim for about 80 grams of protein daily.
Note this reference high-protein vegetarian meal plan with deliciously healthy options:
Meal | Easy Vegetarian Ideas | Approximate Protein (g) |
Breakfast | Moong Dal Chilla (2-3) with a small bowl of curd | 15-20 |
Snack | A handful of mixed nuts and seeds | 5-7 |
Lunch | Palak Paneer (a good serving) with 2 whole wheat rotis | 20-25 |
Snack | A bowl of curd (about 1 cup) | 8-10 |
Dinner | Soya Curry (a good serving) with 2 rotis | 15-20 |
Extra | Dal Tadka (small bowl) with your lunch or dinner | 5-7 |
Total (Approx.) | 68-89 |
Try ToneOp Care's raw, unroasted Sunflower Seeds and Pumpkin Seeds products as a nutritious snack with balanced nutrients. They provide enough protein to support your body and keep you energised without the excess calories.
The Final Say
By including these protein-rich foods in your daily meals, you can easily meet your body's nutritional needs while enjoying delicious vegetarian dishes. A well-balanced high-protein meal plan ensures sustained energy, muscle recovery, and overall health without relying on meat. Try these meal ideas and enjoy a healthy, protein-packed vegetarian diet!
FAQs
1. How much protein should I eat per day?
For most grown-ups who don't move around much, about 0.8 grams of protein for every kilogram of their weight is a good guide. So, if you weigh 70 kg, you might aim for around 56 grams of protein each day.
2. Can I consume 70g of protein on a liquid diet?
Getting 70g of protein on a liquid diet requires careful planning. You can include protein shakes made with protein powder, blended soups with beans or lentils, and milk or yoghurt-based drinks.
3. How to get 70 grams of protein a day as a vegetarian?
Vegetarians can easily get 70 grams of protein by including lentils, chickpeas, beans, tofu, tempeh, quinoa, nuts, seeds, and dairy products. Combining different plant-based sources ensures you get all the necessary amino acids.
References
- https://www.aware.in/post/high-protein-diet-chart
- https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/protein/how-to-get-protein-without-the-meat
- https://greenletes.com/high-protein-vegetarian-meal-plan/
- https://www.medicalnewstoday.com/articles/321522
- https://www.thekitchn.com/vegetarian-ways-to-eat-your-daily-protein-243522
- https://www.bbcgoodfood.com/howto/guide/high-protein-vegetarian-meal-plan/
About ToneOp Eats
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