Best Protein Rich Food – Vegetarian Diet Plan, 2023

protein-rich food veg is considered to be the building block of the human body. The body needs protein-rich food to account for the daily wear and tear of muscles, speed up recovery, and gain strength.

Ideally, one’s pre and post-workout meals need to be rich in nutrients due to their role in the quick recovery of the body.

Protein Rich Food

6 High-Protein-Rich food Vegetarian Foods

While we know that meat and eggs contain a good amount of protein, there is a common misconception that a vegetarian meal plan comes up short in this regard. That is a myth, however, as veg food can be a great source too.

Although a lot of vegetarians turn to protein powder as their source of nutrients, we have put together a list of protein-rich foods for vegetarians to help them meet their daily requirements without any meat.

Welcome to The Awadh Times News App and Let’s start –

1. Chickpeas (Channa) High Protein Rich Food veg

Chickpeas have a unique nutrition profile. In just a single 28-gram serving, there are 102 calories, and only 729 calories in one cup (200 grams) of boiled chickpeas. Nearly 67% of its weight comprises carbs, while the remaining chickpea consists of protein and fat. 

Did you know that one cup of chickpeas provides up to 40% of your required amount of daily fiber, 70% of folate, and 22% of iron? In addition, they have a low glycemic index. It means that your body digests this legume slowly, which helps you feel full for longer and prevents spikes in blood glucose levels.

Protein Rich Food

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

2. Kidney Beans (Rajma)

Kidney beans are chock-a-block with protein, carbohydrates, and fiber. Paired with boiled or steamed rice, Rajma-Chawal is an all-time favorite dish in the Indian household.

Apart from being delicious, it’s a wholesome meal, which can be enjoyed in the form of a curry, as a topping in salads, in enchiladas, or in the form of spicy chili.

Protein Rich Food in Rajma – 7.5 gm per 1/2 cup serving

Protein Rich Food

3. Milk

Drink milk regularly? If you do, you’re sure to do well on your protein test. Apart from being a rich source of protein, milk is rich in calcium and ensures good bone health, strong teeth, a healthy immune system, and glowing skin.

Avoid full-fat versions; look for skimmed options that have been fortified with vitamin D, and make the best of the protein in milk.

Protein Rich Food in Milk – 8 gm per 1 cup serving

4. Cottage Cheese (Paneer)

Paneer is to India what cheese is to the rest of the world. High in casein, a slow-digesting dairy protein, paneer also offers you a good amount of calcium, keeps you fuller for longer, and helps burn more fat.

Is reason enough to have more? Add it to vegetable preparation, toss it into sauteed vegetables, or eat it as it is, and enjoy the benefits of protein in paneer.

Protein Rich Food in Paneer – 14 gm per 1/2 cup serving

Protein Rich Food

4. Lentils (Dal)

Indians can’t do without their dals, be it arhar, urad, or moong. A part of almost every meal, lentils are an easy and inexpensive way of amping up your intake of protein, fiber, and essential minerals. Serve with a side of rice or roti for a complete meal.

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

5. Green Peas (Matar)

Not many vegetables are as rich in protein as this winter staple. You get the protein and fiber from frozen green peas too, so go ahead and stash a bag in your freezer.

Make sure you pick up the bag and check how the peas have been frozen – if you can feel them, they’re good to go; if not, they have been thawed and refrozen into a big chunk. Try Matar Paneer to boost your protein intake.

Protein Rich Food Veg in Matar – 7 gm per 1 cup serving

6. Mixed Seeds

Seeds add crunch and quite a bit of protein to your meals. Choose from sesame, sunflower seeds, pumpkin, or poppy seeds – as they’re all high in protein and healthy fats.

Apart from salads, you can also add them to raita, cereal, or homemade granola.

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

Protein Rich Food

While a high-protein diet may help an individual lose weight, the problem lies in maintaining one’s weight.

Studies have shown that a modest increase in protein intake can help with weight maintenance. According to one such study, increasing the nutrient intake from 15% to 18% of your calories helped reduce weight regain by 50%.

A permanent increase in your protein intake can go a long way in helping keep off the excess weight.

8. Protein-Rich Food Veg Boosts Energy Levels

Protein also serves as a natural source of energy. Failure to consume a diet that would provide adequate energy to the body, as is the case during fasting or weight loss programs, would cause the body to use its own functional protein to compensate.

Since there is no extra protein in the body, enzymes, and muscles break down protein in order to yield amino acids to provide energy or synthesize glucose. This would ensure a continuous supply of glucose to the cells.

9. Protein-Rich Food Veg Improves Healthy Skin

Protein provides strength to tissues that suffer from constant wear and tear, like skin. Collagen is a fibrous protein that is found in abundance, which provides the necessary strength to these skin cells.

The Healthy and youthful appearance of the skin, and the lack of wrinkles on it, largely depends on the levels of collagen present in the body.

Protein Rich Food

10. Cell and Tissue Recovery

Cells and tissues must go through continuous renewal and recovery in order to maintain a perfectly healthy body. A constant supply of amino acids is a must for the formation of protein. This protein manufactures new cells and tissues, such as hair, skin, and nails.

The cells present in the skin, blood, and digestive system begin to perish after a couple of weeks. After this, the protein begins to create and replenish new and healthy cells to replace the deceased ones.

High Protein Vegetarian Food – Indian Recipes Protein-Rich Food

In order to help you increase your protein intake, we have put together a few recipes for you. Try these delicious dishes, and include them in your diet, to increase your daily intake of the nutrient.

Protein Rich Food

1. Soya Matar ki Sabzi – Vegetarian Diet Recipes Protein-Rich Food


  • 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)
  • Green peas – 1/4 cup
  • Green chili – 1
  • Coriander leaves – 1 sprig
  • Nutrela Nuggets – 2 tbsp
  • Garam masala – ¼ tsp


  1. Make a paste of the tomatoes and green chili.
  2. Boil the soya chunks, squeeze out the water completely, and keep aside.
  3. Boil green peas and keep them aside.
  4. Heat 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 well.
  6. Followed by tomato, green chili paste, salt, turmeric, and chili powder, and cook the mixture until the oil separates from it.
  7. Add the peas and soya chunks along with water. Cover and cook this mixture for around 6-8 minutes. Serve sprinkled with garam masala.

Nutrition Breakdown (100 g):

  • Calories – 79.3
  • Protein – 6.6 g
  • Fat – 1.8 g
  • Carbs – 9.4 g
  • Fiber- 4.1 g

Nutrition Breakdown (100 g):

  • Calories – 94.7
  • Protein – 6.8 g
  • Fat – 6.8 g
  • Carbs – 3.6 g
  • Fiber- 0.9 g

High Protein Rich Food Veg Diet Plan

While diet plans are meant to be balanced in nature, we can also design them to improve the intake of a particular nutrient. This high-protein diet plan will help increase the protein content in the body.

6:00 AMCoconut water (1 coconut yield)Guava Fruit (2 fruit, with refuse)
6:30 AMBanana (1 small – 6″ to 6-7/8″ long)
8:30 AMSoya Milk Unsweetened (200 ml)
10:00 AMSteamed Sprouts and Vegetables (1 bowl)Apple Almond Chia Seeds Smoothie with low-fat Milk (1 glass)
12:00 PMQuinoa Pulao with Tofu and Spinach (1 bowl)Mixed Vegetable Raita (1.5 Katori)
2:15 PMLettuce, Tomato, Cucumber, Carrot & Beetroot Salad (1 bowl)
2:30 PMGreen Tea With Cinnamon (1 cup)Low Fat Paneer (0.5 cups, cubed)
3:30 PMTomato, Cucumber, & Carrot Salad (1 Katori)
8:15 PMOats Cheela without Oil (2 pieces)Soya Matar ki Sabzi (1.5 Katori)
8:30 PMOats Cheela without Oil (2 pieces)Soya Matar ki Sabzi (1.5 katori)
10:30 PMJasmine Green Tea without Sugar (1 cup)

requirement of the day.

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Protein Rich Food


Q. As a vegetarian how can I get 75 grams of protein a day?

A. You can divide your breakfast, lunch, and dinner accordingly to receive the appropriate amount of protein. Oats or Peanut butter whole wheat bread are ideal for breakfast, you can have sauteed vegetables with quinoa for lunch and for dinner prepare a spinach and tofu salad.

Q. Is peanut butter high in Protein Rich Food?

A. Yes, peanut butter is an excellent source of plant-based protein. 1 tbsp of peanut butter contains 4 grams of protein.

Q. Are apples high in protein?

A. No apples are high in protein. 1 medium apple provides 1 gram of protein.

Q. What is the best source of protein for vegetarians?

A. Chickpeas, Tofu, and Green peas are the best source of protein for vegetarians. They are safe to consume on a daily basis and vegetarians can include them in their everyday diet plan.

Q. What vegetables have more protein than meat?

A. Broccoli, Spinach, Green Peas, and asparagus are some vegetables that have more protein than meat.

Q. Is cooked spinach high in protein?

A. 1 cup of cooked spinach is more protein-rich than 1 cup of raw spinach because the density of the spinach per serving increases when cooked. While a cup of raw spinach provides 0.9 grams of protein, a cup of cooked spinach provides 1.7 grams of protein.

Q. Is mushrooms high in protein?

A. Mushrooms are packed with protein and 1 cup of mushroom, in pieces and slices containing 2.2 grams of protein.

Q. Do any fruits have protein?

A. Guava, Avocado, Bananas, and Blackberries are excellent sources of protein.

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