Home Health Protein Wealthy Meals – Vegetarian Food regimen Plan, Advantages and Indian Recipes – Weblog

Protein Wealthy Meals – Vegetarian Food regimen Plan, Advantages and Indian Recipes – Weblog



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 energy.

Ideally, one’s pre and post-workout meals should be wealthy within the nutrient on account of its function within the fast restoration of the physique.

6 Excessive Protein Wealthy Vegetarian Meals

Whereas we all know that meat and eggs include quantity of protein, there’s a frequent false impression {that a} vegetarian meal plan comes up brief on this regard. That could be a fable, nonetheless, as veg meals may be nice sources too.

Though plenty of vegetarians flip to protein powder as their supply of the nutrient, we now have put collectively an inventory of protein-rich meals for vegetarians to assist one meet their day by day requirement with none meat.

1. Chickpeas (Channa)

Chickpeas have a singular vitamin profile. In only a single 28-gram serving, there are 102 energy and solely 729 energy in a single cup (200 grams) of boiled chickpeas. Practically 67% of its weight includes carbs, whereas the remaining chickpea consists of protein and fats. 

Learn extra: Chickpeas Advantages – Vitamin, Weight Loss & Recipes

Do you know that one cup of chickpeas supplies as much as 40% of your required quantity of day by day fibre, 70% of folate and 22% of iron? As well as, they’ve a low glycemic index. It signifies that your physique digests this legume slowly, which helps you’re feeling full for longer and prevents spikes in blood glucose ranges.

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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 favourite dish within the Indian family.

Learn extra: Kidney Beans: Advantages, Vitamin, Recipes & Facet Results

Other than being scrumptious, it’s a healthful meal, which may 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? For those who do, you’re positive to do properly in your protein take a look at. Other than being a wealthy supply of protein, milk is wealthy in calcium and ensures good bone well being, robust enamel, a wholesome immune system, and glowing pores and skin.

Keep away from full-fat variations; search for skimmed choices which have been 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)

Paneer is to India what cheese is to the remainder of the world. Excessive in casein, a slow-digesting dairy protein, paneer additionally presents you quantity of calcium, retains you fuller for longer, and helps burn extra fats.

Learn extra: Is Cottage Cheese Good for Weight Loss?

Cause sufficient to have extra? Add it to vegetable preparation, toss it into sauteed greens or eat as it’s, and revel 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 virtually each meal, lentils are a straightforward and cheap approach of amping up your consumption of protein, fiber, and important minerals. Serve with a facet of rice or roti for an entire meal.

Learn extra: Lentils: Well being Advantages, Dietary Information, and Recipes

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.

Be sure to choose up the bag and examine how the peas have been frozen – should you can really feel them, they’re good to go; if not, they’ve been thawed and refrozen into a giant chunk. Strive 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.

Other than salads, you may as well add them to raita, cereal, or selfmade granola.

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


10 Advantages of Excessive Protein Wealthy Meals

On account of its capability to help the human physique with faster restoration, protein is taken into account a particularly necessary nutrient. Listed below are a couple of extra the reason why it’s essential enhance your consumption of the nutrient.

1. Protein Reduces Urge for food and Starvation Ranges

Amongst all macronutrients, protein is understood to be essentially the most filling, even should you devour much less meals. The macronutrient tends to scale back the ghrelin (starvation hormone) ranges within the physique whereas boosting ranges of the peptide YY, which additional helps a person really feel full.

For those who’re seeking to drop pounds, attempt changing a number of the carbs and fat in your eating regimen with protein. You’ll be able to merely add a couple of additional bites of meat whereas making your rice serving smaller.

2. Protein Improves Coronary heart Well being

Larger protein consumption has been proven to decrease blood strain ranges. This lowers the danger of strokes and coronary heart assaults.

In a overview of 40 managed trials, it was discovered {that a} larger consumption of the nutrient lowered systolic blood strain by a studying of 1.76 mm of Hg, and diastolic blood strain by a studying of 1.15 mm of Hg.

Moreover reducing blood strain, it has been discovered {that a} protein-rich eating regimen also can decrease LDL (or dangerous 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 power to detect international parts or antigens. The physique produces antibodies in an effort to deactivate antigens.

4. Protein Boosts Metabolism

Consuming meals can quickly 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 larger 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 may end up in 80-100 extra energy being burned every single day.

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

5. Protein Improves Bone Energy

Opposite to in style perception, most long-term research counsel that protein can have main advantages for bone well being. Consuming larger quantities of it may well assist keep bone mass rather a lot higher, whereas additionally serving to decrease the danger of osteoporosis and fractures.

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

6. Protein Will increase Muscle Mass and Energy

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

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

7. Weight Loss Upkeep

Whereas a excessive protein eating regimen could assist a person drop pounds, the issue lies in sustaining one’s weight.

Research have proven {that a} modest enhance in protein consumption can assist with weight upkeep. Based on 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 good 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 devour a eating regimen 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 a additional protein within the physique, enzymes and muscle mass break down protein in an effort to yield amino acids to offer power or synthesize glucose. This may guarantee a steady provide of glucose to the cells.

9. Protein Improves Wholesome Pores and skin

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

The Wholesome and youthful look of the skin, and the dearth of wrinkles on it, largely is dependent upon the degrees of collagen current within the physique.

10. Cell and Tissue Restoration

Cells and tissues should undergo steady renewal and restoration in an effort to keep a superbly wholesome physique. A continuing provide of amino acids is a should for the formation of protein. This protein manufactures new cells and tissues, corresponding 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 exchange the deceased ones.

Excessive Protein Wealthy Vegetarian Meals – Indian Recipes

With a purpose to allow you to enhance your protein consumption, we now have put collectively a couple of recipes for you. Strive these scrumptious dishes, and embody them in your eating regimen, 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 cook dinner the combination till the oil separates from it.
  7. Add the peas and soya chunks together with water. Cowl and cook dinner this combination for round 6-8 minutes. Serve sprinkled with garam masala.

Vitamin 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 a minimum of 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 sizzling with sliced onions, lemon, and inexperienced chutney.

Vitamin 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 achieved, whereas brushing often with the marinade for about 10 to fifteen minutes.

Vitamin 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 Food regimen Plan

Whereas eating regimen 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 eating regimen 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 eating regimen plan will assist one go a good distance in enhancing their protein consumption. You will discover a balanced, 7 days eating regimen plan.


This can be very necessary 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 possibly can study find out how to enhance your protein consumption whereas conserving your fats consumption low.

Ceaselessly requested Questions (FAQs)

Q. How do vegetarians get sufficient protein?

A. Vegetarians can get protein by making good preparation selections of mixing Lentils with Grains (as this leads to a whole protein), by deciding on excessive protein meals like Paneer, Tofu, Legumes, Peas, Complete 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 essentially the most protein?

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

Q. Do vegetarians drop pounds quicker?

A. There isn’t a proof that backs up the assertion that vegetarians drop pounds quicker than people who devour meat. The main focus must be to devour a balanced eating regimen, wealthy in protein primarily based meals, to drop 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 essentially 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 recognized 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 comprises 13.6 grams of protein. So, you possibly 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’ll be able to 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 possibly can 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 wonderful supply of plant-based protein. 1 tbsp of peanut butter comprises 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 greatest supply of protein for vegetarians?

A. Chickpeas, Tofu and Inexperienced peas are the perfect supply of protein for vegetarians. They’re secure to devour each day and vegetarians can embody them of their every single day eating regimen 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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