Top 20 High Protein Vegetarian Foods in India

Building muscle or losing weight on a vegetarian diet is absolutely possible. India has a rich tradition of high-protein vegetarian foods that can help you meet your fitness goals.

Understanding Protein Needs

• Sedentary adults: 0.8g per kg body weight
• Active individuals: 1.2-1.5g per kg
• Muscle building: 1.6-2.0g per kg

For a 70kg person aiming to build muscle, that's about 112-140g protein daily.

Top 20 High-Protein Vegetarian Foods

Legumes & Lentils

1. Chana (Chickpeas) - 19g per cup - Use in chana masala, hummus, or salads

2. Moong Dal - 14g per cup - Easy to digest, great for all meals

3. Rajma (Kidney Beans) - 15g per cup - Classic Rajma chawal is protein-packed

4. Black Beans (Kala Chana) - 15g per cup - Roast for snacks or add to curries

5. Masoor Dal - 18g per cup - Quick cooking, versatile

Dairy Products

6. Paneer - 14g per 100g - India's favorite protein source

7. Greek Yogurt - 10g per 100g - Higher protein than regular curd

8. Cottage Cheese (Chenna) - 11g per 100g - Use in desserts or savory dishes

9. Milk - 8g per cup - Simple and effective

10. Curd/Dahi - 5g per cup - Probiotic benefits too

Soy Products

11. Tofu - 8g per 100g - Absorbs flavors beautifully

12. Soya Chunks - 52g per 100g (dry) - Highest protein per gram!

13. Tempeh - 19g per 100g - Fermented, easier to digest

14. Edamame - 11g per cup - Great as snacks

Nuts & Seeds

15. Almonds - 6g per 28g - Healthy snacking option

16. Peanuts - 7g per 28g - Affordable protein powerhouse

17. Chia Seeds - 5g per 28g - Also rich in omega-3

18. Pumpkin Seeds - 7g per 28g - Zinc and protein combo

Grains

19. Quinoa - 8g per cup - Complete protein with all amino acids

20. Oats - 6g per cup - Perfect breakfast protein

Sample High-Protein Vegetarian Day

Breakfast (30g protein)

• Paneer bhurji (200g paneer) + 2 rotis
• 1 glass milk

Lunch (35g protein)

• Rajma curry (1.5 cups) + brown rice
• Curd (1 cup)

Snack (15g protein)

• Roasted chana (1/2 cup)
• Handful of almonds

Dinner (30g protein)

• Soya chunks curry (1 cup)
• 2 rotis + dal (1 cup)

Total: ~110g protein