Protein Wealthy Meals – Vegetarian Eating regimen Plan, Advantages & Recipes

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

Desk of Contents

6 Excessive Protein Wealthy Vegetarian Meals

Whereas we all know that meat and eggs include a great quantity of protein, there’s a frequent false impression {that a} vegetarian meal plan comes up quick on this regard. That could be a fantasy, nevertheless, as veg meals might be nice sources too. Though numerous vegetarians flip to protein powder as their source of the nutrient, we’ve got put collectively a listing of protein-rich meals for vegetarians to assist one meet their day by day requirement with none meat.

1. Chickpeas (Channa)

They’re excessive in protein and fiber, and low in energy. Snack on them boiled, toss them into salads, or puree right into a yummy hummus.

Protein in channa – 7.3 gm per 1/2 cup serving

2. Kidney Beans (Rajma)

Kidney beans

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. Aside 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? In case you do, you’re positive to do properly in your protein take a look at. Aside from being a wealthy supply of protein, milk is wealthy in calcium and ensures good bone well being, sturdy tooth, a wholesome immune system, and glowing pores and skin. Keep away from full-fat variations; search for skimmed choices which were fortified with vitamin D, and make the perfect of the protein in milk.

Protein in Milk – 8 gm per 1 cup serving

4. Cottage Cheese (Paneer)

Cottage Cheese

Paneer is to India what cheese is to the remainder of the world. Excessive in casein, a slow-digesting dairy protein, paneer additionally provides you a great quantity of calcium, retains you fuller for longer, and helps burn extra fats. Motive 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 manner of amping up your consumption of protein, fiber, and important minerals. Serve with a facet of rice or roti for an entire meal.

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

5. Inexperienced 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. Ensure you decide up the bag and verify 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 a giant chunk. Attempt Matar Paneer to spice up your protein consumption.

Protein in Matar – 7 gm per 1 cup serving

6. Blended Seeds

Seeds add crunch and fairly a little bit of protein to your meals. Select from sesame, sunflower seeds, pumpkin, or poppy seeds – as they’re all excessive in protein and wholesome fat. Aside from salads, you can too add them to raita, cereal, or home made granola.

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

10 Advantages of Excessive Protein Wealthy Meals

As a result of its means to help the human physique with faster restoration, protein is taken into account an especially essential nutrient. Listed here are just a few extra the explanation why it is advisable to enhance your consumption of the nutrient.

1. Protein Reduces Urge for food and Starvation Ranges

Amongst all macronutrients, protein is thought to be probably 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.

In case you’re seeking to lose weight, strive changing a number of the carbs and fat in your weight-reduction plan with protein. You possibly can merely add just a few additional bites of meat whereas making your rice serving smaller.

2. Protein Improves Coronary heart Well being

improved heart health

Larger protein consumption has been proven to lower blood pressure levels. This lowers the chance of strokes and coronary heart assaults. In a overview of 40 managed trials, it was discovered {that a} increased 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.

Moreover decreasing blood stress, it has been discovered {that a} protein-rich weight-reduction plan also can decrease LDL (or unhealthy ldl cholesterol) ranges within the physique.

3. Protein Makes Stronger Immune System

The physique protects itself from varied ailments with the assistance of antibodies. These antibodies are particular protein sorts with the flexibility to detect international components or antigens. The physique produces antibodies to be able to deactivate antigens.

4. Protein Boosts Metabolism

Consuming meals can briefly increase the physique’s metabolism as a result of the physique makes use of energy to digest and use the vitamins within the meals. That is known as the thermic impact of meals.

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

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

5. Protein Improves Bone Power

Opposite to well-liked perception, most long-term research recommend that protein can have main advantages for bone health. Consuming increased quantities of it may well assist preserve bone mass rather a lot higher, whereas additionally serving to decrease the chance of osteoporosis and fractures.

This particularly holds true for girls, who’re at increased danger of osteoporosis after menopause. Consuming loads of protein-rich meals and staying lively is one of the simplest ways to stop that from taking place.

6. Protein Will increase Muscle Mass and Power

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

In case you’re bodily lively or attempting to achieve muscle, make sure you’re consuming ample protein. Excessive consumption also can assist stop the lack of muscle throughout weight reduction.

7. Weight Loss Upkeep

Whereas a excessive protein weight-reduction plan could assist a person drop a few pounds, the issue lies in sustaining one’s weight. Research have proven {that a} modest enhance in protein consumption will help with weight upkeep. In keeping with one such research, rising the nutrient consumption from 15% to 18% of your energy helped cut back weight regain by 50%.

A everlasting enhance in your protein consumption can go a great distance in serving to maintain off the surplus weight.

8. Protein Boosts Power Ranges

Protein additionally serves as a pure supply of power. Failure to eat a weight-reduction plan that would offer sufficient power to the physique, as is the case throughout fasting or weight reduction packages, would trigger the physique to make use of its personal useful protein to compensate.

Since there isn’t any additional protein within the physique, enzymes and muscle mass break down protein to be able to yield amino acids to offer power or synthesize glucose. This is able to guarantee a steady provide of glucose to the cells.

9. Protein Improves Wholesome Pores and skin

Protein supplies power to tissues that undergo from fixed put on and tear, like pores and skin. Collagen is a fibrous protein that’s present in abundance, which supplies the required power to those pores and skin cells.

The Healthy and youthful appearance of the skin, and the shortage of wrinkles on it, largely relies on the degrees of collagen current within the physique.

10. Cell and Tissue Restoration

Cells and tissues should undergo steady renewal and restoration to be able to preserve 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, similar 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 switch the deceased ones.

Excessive Protein Wealthy Vegetarian Meals – Indian Recipes

With a purpose to show you how to enhance your protein consumption, we’ve got put collectively just a few recipes for you. Attempt these scrumptious dishes, and embrace them in your weight-reduction plan, to extend your day by day consumption of the nutrient.

1. Soya Matar ki Sabzi – Protein Wealthy Meals 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)
  • Inexperienced peas – 1/4 cup
  • Inexperienced 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 maintain apart.
  3. Boil inexperienced peas and maintain them apart.
  4. Warmth 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. Adopted by tomato, inexperienced chili paste, salt, turmeric, chili powder, and prepare dinner the combination till the oil separates from it.
  7. Add the peas and soya chunks together with water. Cowl and prepare dinner this combination for round 6-8 minutes. Serve sprinkled with garam masala.

Diet Breakdown (100 g):

  • Energy – 79.3
  • Protein – 6.6 g
  • Fats – 1.8 g
  • Carbs – 9.4 g
  • Fiber- 4.1 g

2. Paneer Tikka – Protein Wealthy Meals 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
  • Inexperienced 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 no less than an hour.
  4. Brush a non-stick grill pan with oil and place the paneer in it. Cook dinner on either side, and baste with oil if wanted, until it turns brown.
  5. Serve scorching with sliced onions, lemon, and inexperienced chutney.

Diet Breakdown (100 g):

  • Energy – 204.6
  • Protein – 10.7 g
  • Fats – 15 g
  • Carbs – 7 g
  • Fiber- 1.5 g

3. Grilled Tofu – Protein Wealthy Meals Recipes


  • Agency 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 frivolously oiled griddle till carried out, whereas brushing often with the marinade for about 10 to fifteen minutes.

Diet Breakdown (100 g):

  • Energy – 94.7
  • Protein – 6.8 g
  • Fats – 6.8 g
  • Carbs – 3.6 g
  • Fiber- 0.9 g

Excessive Protein Wealthy Meals Eating regimen Plan

Whereas weight-reduction plan 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 weight-reduction plan plan will assist enhance 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 6-7/8″ lengthy)
8:30 AM Soya Milk Unsweetened (200 ml)
10:00 AM Steamed Sprouts and Greens (1 bowl)

Apple Almond Chia Seeds Smoothie with low-fat 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)

Blended Vegetable Raita (1.5 katori)

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

Low Fats 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 Inexperienced Tea with out Sugar (1 cup)
  • Begin 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
  • Finish your day with a cup of Jasmine Inexperienced Tea with out sugar

Following this weight-reduction plan plan will assist one go a great distance in bettering their protein consumption. You will discover a balanced, 7 days diet plan.


This can be very essential to make sure your protein consumption is maintained, and the day by day requirement is met. Benefit from the nutrient advantages, even in case you are a vegetarian, just by consuming the 7 high-protein meals talked about above. As a non-vegetarian, you’ll be able to study how to increase your protein intake whereas retaining your fats consumption low.

Steadily 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 ends in a whole protein), by choosing excessive protein meals like Paneer, Tofu, Legumes, Peas, Entire pulses, Inexperienced 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, Combine Seeds, Cheese and so on.

Q. Which fruit has probably the most protein?

A. Avocado is taken into account to have probably the most quantity of protein, i.e. 100 grams of avocado consists of three grams of protein.

Q. Do vegetarians drop a few pounds quicker?

A. There is no such thing as a proof that backs up the assertion that vegetarians drop a few pounds quicker than people who eat meat. The main focus ought to be to eat a balanced weight-reduction plan, wealthy in protein primarily based meals, to drop a few pounds.

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 probably the most protein?

A. Each 100 gram serving of inexperienced peas consists of seven.2 grams of protein. Thus, inexperienced peas are the vegetable that’s identified to have an abundance of protein.

Q. Are oats excessive in protein?

A. Sure, oats are a protein wealthy meals. Each 100 grams of oats incorporates 13.6 grams of protein. So, you’ll be able to 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 possibly can divide your breakfast, lunch and dinner accordingly to obtain the suitable quantity of protein. Oats or Peanut butter complete wheat bread are perfect for breakfast, you’ll be able to 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. Sure, peanut butter is a superb supply of plant-based protein. 1 tbsp of peanut butter incorporates 4 grams of protein.

Q. Are apples excessive in protein?

A. No apples are excessive in protein. 1 medium apple supplies 1 gram of protein.

Q. What’s the finest supply of protein for vegetarians?

A. Chickpeas, Tofu and Inexperienced peas are the perfect supply of protein for vegetarians. They’re protected to eat every day and vegetarians can embrace them of their each day weight-reduction plan plan.

Q. What greens have extra protein than meat?

A. Broccoli, Spinach, Inexperienced 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. Whereas a cup of uncooked spinach supplies 0.9 grams of protein, a cup of cooked spinach supplies 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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