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.
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.
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.
Read more: Chickpeas Benefits – Nutrition, Weight Loss & Recipes
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.
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.
Read more: Kidney Beans: Benefits, Nutrition, Recipes & Side Effects
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.
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.
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.
Read more: Is Cottage Cheese Good for Weight Loss?
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.
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.
Read more: Lentils: Health Benefits, Nutritional Facts, and Recipes
Protein in lentils – 9 gm per 1/2 cup serving
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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 AM||Lukewarm Amla Water (1 glass)
Soaked Walnut (4 piece – half of one)
|6:30 AM||Banana (1 small – 6″ to 6-7/8″ long)|
|8:30 AM||Soya Milk Unsweetened (200 ml)|
|10:00 AM||Steamed Sprouts and Vegetables (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)
Mixed Vegetable Raita (1.5 katori)
|3:30 PM||Green Tea With Cinnamon (1 cup)
Low Fat Paneer (0.5 cup, cubed)
|8:15 PM||Tomato, Cucumber, & Carrot Salad (1 katori)|
|8:30 PM||Oats Cheela without Oil (2 pieces)
Soya Matar ki Sabzi (1.5 katori)
|10:30 PM||Jasmine Green Tea without Sugar (1 cup)|
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.
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.
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.
A. Vegetarians can receive their daily protein requirements, 150 grams, from Beans, Peas, Chickpeas, Mix Seeds, Cheese etc.
A. Avocado is considered to have the most amount of protein, i.e. 100 grams of avocado consists of 3 grams of protein.
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.
A. Moong Dal is rich in protein. A 100 grams serving of Moong Dal consists of 6.1 grams 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.
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.
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.
A. Yes, peanut butter is an excellent source of plant-based protein. 1 tbsp of peanut butter contains 4 grams of protein.
A. No apples are high in protein. 1 medium apple provides 1 gram of protein.
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.
A. Broccoli, Spinach, Green Peas and asparagus are some vegetables that have more protein than meat.
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.
A. Mushrooms are packed with protein and 1 cup of mushroom, in pieces and slices containing 2.2 grams of protein.
A. Guava, Avocado, Bananas and Blackberries are excellent sources of protein.