High Protein Diet for Vegans – Know More


Proteins are extremely important to build muscles, repair the wear and tear of muscles and overall well-being. Are you a vegan searching for some of the best Protein-rich vegetarian food in India?

The challenge that an average vegetarian who wants to lose weight or build muscles always face is with the food or diet in other words. Not all vegetarian edible items are protein rich and trust me it becomes really very hard when you are on a mission to gain muscles. Everyone knows that to gain muscles you need to have a diet rich in protein.

Below could be your top 10 vegetarian protein rich food options available here in India:

(I) Milk

Got milk? 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.



(II) Paneer or Cottage Cheese

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 a vegetable preparation, toss it into sautéed vegetables or eat as it is.



(III) Lentils or Dals

Indians can’t do without their dals, be it arharurad 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.



(IV) Chickpeas or Chhole

They are high in protein and fiber, and low in calories. Snack on them boiled, toss them into salads or puree into a yummy hummus. Chhole chawal, chhole bhature or chhole puri are some of the top favourites in North India.


(V) Kidney Beans or 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 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 a spicy chilly.



(VI) Green Peas or Mutter

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.


(VII) Soya Chunks 

If you are a vegetarian and want to consume an Indian vegetarian protein rich food then soya is the go to food for you. It’s extremely high in protein, so much so that it exceeds the protein content in Eggs.



(VIII) Lotus Seeds or Makhana

Makhanas also known as Lotus seeds make an excellent high protein snacks. In northern part of India it’s common to see people consuming roasted Makhanas as a snack or even in the lunch.

This had to be a part of my list of top protein rich vegetarian food in india. In today’s date Makhana is the most frequently prescribed food items by dieticians.


(IX) Mixed Seeds

Seeds add crunch and quite a bit of protein to your meals. Choose from sesame, sunflower 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.


(X) Pumpkin Seeds

Not only proteins but pumpkin seeds also gives you much needed essential omega 3 fatty acids which helps to strengthen the nervous system and boost your memory.

Furthermore, consumption of pumpkin seeds over a period of time helps to keep your heart, Liver and Kidneys in good shape.




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