Top 10 Vegetarian Foods High in Protein: What You Must Know

Protein is one of the key elements required by the human body. It plays a crucial role in the growth of body muscles so that you can gain strength and recover from injuries quickly. If you are looking for non-meat options, you may come across concerns regarding the availability of high-protein Indian veg food. However, a number of studies show that there are different types of vegetarian foods high in protein as well as other major nutrients easily available in India [1] [2] [3].

To know about all the protein-rich food for vegetarians and more, read on.

Average Protein Requirements for Individuals

The amount of protein your body needs depends on several factors. While recommending vegetarian foods high in protein, doctors consider your age, body mass, level of acidity, and other important health parameters. The dietary reference intake (DRI) for protein is 0.8 g per kg. As a result, a healthy woman weighing 55 kg needs 40 g of protein per day, whereas a healthy man weighing 75 kg needs 60 g of protein per day [4]. However, for individuals leading an active lifestyle (athletes and weight trainers), the daily protein requirement may range between 1.5-1.8 g per kg.

Protein-rich Veg Food – Indian Recipes

There’s no need to consume protein powders when you have plenty of vegetarian foods high in protein easily available. Here’s a look at the highest protein vegan foods you can find in India, along with their recipes.

Kidney beans (rajma)

With rajma, your body gets carbohydrates, fibre, and protein. You can consume rajma in multiple ways – as a curry dish, topping in salads, and more. Rajma Chawal is one of the most popular vegetarian dishes in the Indian household. 

Lentils (dals)

Be it moong, masor or Arhar, dals are an integral part of the Indian kitchen. An inexpensive way of consuming protein-rich veg food, you can take lentils with roti or rice. 

Milk

If you consume milk on a regular basis, you will get plenty of proteins. Not just that, milk also makes your teeth strong, boosts bone health and the immune system, as well as adds glow to your skin.

It is better not to drink full-fat milk. Rather go for skim milk blended with vitamin D for best results.

Chickpeas (Channa)

Channa is a type of legume which stands out for the nutrients it contains. For example, with a serving of 100 g, you get 19 g of protein [5]. The other nutrients in chickpeas include carbs and fat.

High-protein vegetables

Vegetables such as beans, spinach, potatoes, broccoli and asparagus are high sources of protein. On average, you get 5 g of protein per cooked cup. 

Soya milk

Soya milk can be an ideal choice if you are looking for non-dairy protein-rich veg food. Extracted from soya beans, it contains 6 g of protein per cup. Apart from being one of the vegetarian foods high in protein, soya milk is also a great source of vitamin B12, vitamin D and calcium [6].

Paneer

This dairy protein comes with a decent amount of calcium that keeps you full for a long time. Paneer also helps you burn fat. You can cook it with vegetables, as in palak paneer, or make other preparations like paneer butter masala, paneer tikka, paneer pasanda and more.

Seeds

Be it sunflower, poppy, pumpkin or sesame, seeds add a decent amount of protein to your diet. Not just that, they are also an excellent source of healthy fats. You can consume them by preparing granola, cereals, raita or salads.

Protein-rich Food Diet Plan: How to Go About It?

Looking for a diet plan consisting of vegetarian foods high in protein? Note that there are several ways to include protein in your diet, even if you have to follow certain restrictions. First, figure out your protein requirements as per your body mass. Then prepare a meal plan for the week with high-quality proteins. Make sure you take about 25-30 g of protein per meal. Finally, keep track of the foods that you are consuming every day. 

When it comes to protein-rich food, remember that there are both plant and animal options, and select as per your food preference. Get a doctor consultation on Bajaj Finserv Health to decide on a high-protein diet as per your health conditions. Whether it’s an online or offline consultation, a general physician registered with the platform can also help you in case of any illness or wellness concerns. With all this information at your disposal, don’t hesitate to book online consultation in case of urgency! 

FAQs

What are the top vegetarian foods high in protein?

Top vegetarian foods high in protein include lentils, paneer, milk, soy milk, chickpeas, kidney beans, sweet corn, nuts, matar, seeds and more.

What is better - protein-rich veg food or protein supplements?,

Consuming natural food items is always a wise option. You can eat protein-rich veg food without any prescription unless you have any diet restrictions. However, for taking protein supplements, it is essential to remain under the supervision of a nutritionist.

Can eating too much high-protein Indian veg food be bad for health?

Yes, consuming excessive protein-rich veg food may put you at risk of developing kidney stones. Make sure to calculate your recommended protein amount based on your height and weight. Remember that the DRI for protein is 0.8 g per kg.  

What protein diet to maintain during the Indian winter?

Here are a few vegetarian foods high in protein you can consume during the winter in India:

• Lentils
• Eggs
• Chickpea
• Seeds and nuts
• Soy milk

What protein diet to maintain during the Indian summer?

Here are a few vegetarian foods high in protein you can consume during the summer in India:

• Raita
• Lentils
• Protein shakes
• Seeds of watermelon

What vegetarian foods are regarded as complete protein sources?

The following vegetarian foods high in protein are considered complete protein sources: 

• Ezekiel bread
• Amaranth
• Hummus combined with pita bread
• Nutritional yeast
• Hemp seeds
• Buckwheat
• Spirulina