Protein Rich Food – Vegetarian Diet Plan, Benefits and Indian Recipes

Protein 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, to speed up recovery, and to gain strength. Ideally, one’s pre and post-workout meals need to be rich in the nutrient due to its role in the quick recovery of the body.

Table of Contents

• High Protein Vegetarian Foods
• Protein Benefits
• High Protein Vegetarian Recipes
• Protein Rich Diet Plan

6 High Protein Rich 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 great sources too. Although a lot of vegetarians turn to protein powder as their source of the nutrient, we have put together a list of protein-rich foods for vegetarians to help one meet their daily requirement without any meat.

1. Chickpeas (Channa)

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 fibre, 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 in channa – 7.3 gm per 1/2 cup serving

2. Kidney Beans (Rajma)

Kidney beans are a 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 in Rajma – 7.5 gm per 1/2 cup serving

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 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.

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

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

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 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

10 Benefits of High Protein Rich Food

Due to its ability to assist the human body with quicker recovery, protein is considered an extremely important nutrient. Here are a few more reasons why you need to improve your intake of the nutrient.

1. Protein Reduces Appetite and Hunger Levels

Among all macronutrients, protein is known to be the most filling, even if you consume less food. The macronutrient tends to reduce the ghrelin (hunger hormone) levels in the body while boosting levels of the peptide YY, which further helps an individual feel full.

If you’re looking to lose weight, try replacing some of the carbs and fats in your diet with protein. You can simply add a few extra bites of meat while making your rice serving smaller.

2. Protein Improves Heart Health

Higher protein intake has been shown to lower blood pressure levels. This lowers the risk of strokes and heart attacks. In a review of 40 controlled trials, it was found that a higher intake of the nutrient lowered systolic blood pressure by a reading of 1.76 mm of Hg, and diastolic blood pressure by a reading of 1.15 mm of Hg.

Besides lowering blood pressure, it has been found that a protein-rich diet can also lower LDL (or bad cholesterol) levels in the body.

3. Protein Makes Stronger Immune System

The body protects itself from various diseases with the help of antibodies. These antibodies are specific protein types with the ability to detect foreign elements or antigens. The body produces antibodies in order to deactivate antigens.

4. Protein Boosts Metabolism

Eating food can temporarily boost the body’s metabolism because the body uses calories to digest and use the nutrients in the food. This is referred to as the thermic effect of food.

Since it has a much higher thermic effect than fats or carbs (20-35% as compared to 5-15%), protein intake will significantly boost the body’s metabolism. Some studies show that increased intake of the nutrient can result in 80-100 more calories being burned every day.

One study went on to suggest that a high-protein group burned 260 calories per day more than that of a low-protein group.

5. Protein Improves Bone Strength

Contrary to popular belief, most long-term studies suggest that protein can have major benefits for bone health. Consuming higher amounts of it can help maintain bone mass a lot better, while also helping lower the risk of osteoporosis and fractures.

This specifically holds true for women, who are at higher risk of osteoporosis after menopause. Eating plenty of protein-rich foods and staying active is the best way to prevent that from happening.

6. Protein Increases Muscle Mass and Strength

Protein is considered the building block of muscles. Consuming adequate amounts of it helps maintain muscle mass and promotes its growth while doing strength training.

If you’re physically active or trying to gain muscle, ensure you’re consuming sufficient protein. High intake can also help prevent the loss of muscle during weight loss.

7. Weight Loss Maintenance

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 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 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.

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 Rich Vegetarian Food – Indian Recipes

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.

1. Soya Matar ki Sabzi – Protein Rich Food Recipes

Ingredients:

• 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

Preparation:

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, 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

2. Paneer Tikka – Protein Rich Food Recipes

Ingredients:

• 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
• Green 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

Preparation:

1. Take curd in a bowl and whisk it well.
2. Add chili powder, cumin seed powder, ginger and garlic paste, chili, fennel seeds powder, pepper powder, besan, 1 tsp oil, salt, and mix well.
3. Marinate the paneer pieces in the curd mixture for at least an hour.
4. Brush a non-stick grill pan with oil and place the paneer in it. Cook on both sides, and baste with oil if needed, till it turns brown.
5. Serve hot with sliced onions, lemon, and green chutney.

Nutrition Breakdown (100 g):

• Calories – 204.6
• Protein – 10.7 g
• Fat – 15 g
• Carbs – 7 g
• Fiber- 1.5 g

3. Grilled Tofu – Protein Rich Food Recipes

Ingredients:

• Firm 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

Preparation:

1. Slice the tofu, lengthwise, into 4 thick slabs, or cut it into cubes and thread on skewers.
2. Whisk together 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, cover the tofu and refrigerate for about 15 minutes to an hour.
5. Grill the tofu on a lightly oiled griddle until done, while brushing occasionally with the marinade for about 10 to 15 minutes.

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 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.

• Start your day with soaked walnuts and lukewarm amla water
• Eat steamed sprouts and vegetables, 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 mixed vegetable raita
• Two pieces of oats cheela without oil, and 1.5 katori of Soya Matar ki Sabzi should make up your dinner
• End your day with a cup of Jasmine Green Tea without sugar

Following this diet plan will help one go a long way in improving their protein intake. You can find a balanced, 7 days diet plan.

Conclusion

It is extremely important to ensure your protein consumption is maintained, and the daily requirement is met. Enjoy the nutrient benefits, even if you are a vegetarian, simply by eating the 7 high-protein foods mentioned above. As a non-vegetarian, you can learn how to increase your protein intake while keeping your fat consumption low.

Frequently asked Questions (FAQs)

Q. How do vegetarians get enough protein?

A. Vegetarians can get protein by making smart preparation choices of combining Lentils with Grains (as this results in a complete protein), by selecting high protein foods like Paneer, Tofu, Legumes, Peas, Whole pulses, Green leafy vegetables, Broccoli.

Q. How can vegetarians get 150 grams of protein a day?

A. Vegetarians can receive their daily protein requirements, 150 grams, from Beans, Peas, Chickpeas, Mix Seeds, Cheese etc.

Q. Which fruit has the most protein?

A. Avocado is considered to have the most amount of protein, i.e. 100 grams of avocado consists of 3 grams of protein.

Q. Do vegetarians lose weight faster?

A. There is no evidence that backs up the statement that vegetarians lose weight faster than individuals who consume meat. The focus should be to consume a balanced diet, rich in protein based food, to lose weight.

Q. Which Dal is high in protein?

A. Moong Dal is rich in protein. A 100 grams serving of Moong Dal consists of 6.1 grams protein.

Q. What vegetable has the most protein?

A. Every 100 gram serving of green peas consists of 7.2 grams of protein. Thus, green peas are the vegetable that is known to have an abundance of protein.

Q. Are oats high in protein?

A. Yes, oats are a protein rich food. Every 100 grams of oats contains 13.6 grams of protein. So, you can 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 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 as for dinner prepare a spinach and tofu salad.

Q. Is peanut butter high in protein?

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 every day 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 Mushroom 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.