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Protein Wealthy Meals – Vegetarian Weight loss program 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 every day put on and tear of muscular tissues, to hurry up restoration, and to achieve energy. Ideally, one’s pre and post-workout meals must be wealthy within the nutrient because of its function within the fast restoration of the physique.

Desk of Contents

6 Excessive Protein Wealthy Vegetarian Meals

Whereas we all know that meat and eggs comprise quantity of protein, there’s a frequent false impression {that a} vegetarian meal plan comes up quick on this regard. That could be a delusion, nonetheless, as veg meals will be nice sources too. Though numerous vegetarians flip to protein powder as their supply of the nutrient, we now have put collectively a listing of protein-rich meals for vegetarians to assist one meet their every 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. Other than being scrumptious, it’s a healthful meal, which will 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 recurrently? 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, sturdy tooth, 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)

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 affords you quantity of calcium, retains you fuller for longer, and helps burn extra fats. Cause 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 straightforward and cheap method of amping up your consumption of protein, fiber, and important minerals. Serve with a facet of rice or roti for a whole 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. Be sure to choose up the bag and verify how the peas have been frozen – for those who can really feel them, they’re good to go; if not, they’ve been thawed and refrozen into an enormous 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. Other than salads, you may as well 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 skill to help the human physique with faster restoration, protein is taken into account a particularly necessary nutrient. Listed below are a number of extra explanation why you’ll want 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 for those who devour 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.

For those who’re trying to drop pounds, strive changing a few of the carbs and fat in your food regimen with protein. You possibly can merely add a number of further 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 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} increased 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 food regimen 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 varieties with the power to detect overseas components or antigens. The physique produces antibodies with the intention to deactivate antigens.

4. Protein Boosts Metabolism

Consuming meals can quickly enhance 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 enhance 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 examine 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 Energy

Opposite to standard perception, most long-term research recommend that protein can have main advantages for bone well being. Consuming increased quantities of it could assist keep bone mass so much higher, whereas additionally serving to decrease the danger of osteoporosis and fractures.

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

6. Protein Will increase Muscle Mass and Energy

Protein is taken into account the constructing block of muscular tissues. Consuming enough 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 food regimen might assist a person drop pounds, the issue lies in sustaining one’s weight. Research have proven {that a} modest improve in protein consumption can assist with weight upkeep. In accordance with one such examine, rising the nutrient consumption from 15% to 18% of your energy helped cut back weight regain by 50%.

A everlasting improve in your protein consumption can go a good distance in serving to preserve off the surplus weight.

8. Protein Boosts Power Ranges

Protein additionally serves as a pure supply of vitality. Failure to devour a food regimen that would supply enough vitality 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 is no such thing as a further protein within the physique, enzymes and muscular tissues break down protein with the intention to yield amino acids to supply vitality or synthesize glucose. This could guarantee a steady provide of glucose to the cells.

9. Protein Improves Wholesome Pores and skin

Protein supplies energy 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 mandatory energy to those pores and skin cells.

The Wholesome and youthful look 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 with the intention to keep a wonderfully wholesome physique. A relentless 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 switch the deceased ones.

Excessive Protein Wealthy Vegetarian Meals – Indian Recipes

In an effort to allow you to improve your protein consumption, we now have put collectively a number of recipes for you. Attempt these scrumptious dishes, and embody them in your food regimen, to extend your every 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 fully, and preserve apart.
  3. Boil inexperienced peas and preserve 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.

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 at the very least an hour.
  4. Brush a non-stick grill pan with oil and place the paneer in it. Cook dinner on each side, and baste with oil if wanted, until it turns brown.
  5. Serve scorching 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 reduce 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 calmly oiled griddle till completed, whereas brushing sometimes 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 Weight loss program Plan

Whereas food 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 food regimen plan will assist improve 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 combined 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 food regimen plan will assist one go a good distance in bettering their protein consumption. Yow will discover a balanced, 7 days food regimen plan.


This can be very necessary to make sure your protein consumption is maintained, and the every day requirement is met. Benefit from the nutrient advantages, even if you’re a vegetarian, just by consuming the 7 high-protein meals talked about above. As a non-vegetarian, you’ll be able to study the way to improve your protein consumption whereas maintaining your fats consumption low.

Ceaselessly requested Questions (FAQs)

Q. How do vegetarians get sufficient protein?

A. Vegetarians can get protein by making sensible preparation decisions of mixing Lentils with Grains (as this ends in 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 every day protein necessities, 150 grams, from Beans, Peas, Chickpeas, Combine Seeds, Cheese and so forth.

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 pounds sooner?

A. There isn’t any proof that backs up the assertion that vegetarians drop pounds sooner than people who devour meat. The main target ought to be to devour a balanced food 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 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 accommodates 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 entire 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 accommodates 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 food 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 wonderful sources of protein.

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