Vegetarian Protein Rich Foods In India

We all know that losing weight is a battle and trying to put it on as well as gain muscle mass can be even harder. If you are looking for bulk up fast then you will definitely want to add these Protein Rich Food items to your diet.

I would like to inform you that 40% of the Indian population is pure vegetarian which is the largest number in the world. When we talk about protein Eggs, Fish and chicken are the things that come to our mind.

The majority of people think that it is hard to fulfil their daily protein intake through the vegetarian product which is not correct. Vegetarian foods are equally rich in protein and capable to fulfil your requirement.

So, In this article, I am going to inform you about the best Protein Rich Food items in India that you can add to your daily lifestyle and if you are looking for the best whey protein so you can check out my 10 Best Whey Protein in India article.

Table of Content

Protein Benefits
High Protein Vegetarian Foods
Nutrition Values

Protein Benefits

In order to add protein-based food to your diet, It is important for you to know what is protein and why protein is important and beneficial in our day to day life.

So, Protein is a substance that contains amino acids, compounds and carbon, hydrogen, oxygen, nitrogen that help in metabolism by providing structural support.

In other words, protein is a nutrient that our body uses to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals.

It also reduces appetite and huger level which helps you in weight management. People who want to build muscle mass knows that protein is the main nutrient they need. it recovers your muscle and rebuilds in a bigger size.

Protein will not only help you in gaining muscle but it also boosts your metabolism which maximizes the fat burning process and helps you in fat loss goals.

Protein is an important component of every cell in the body. your hair and nails are mostly made of protein. Protein plays an important role in building blocks of bones, muscles, skin and blood. So now, I will tell you about protein-rich food for vegetarians.

High Protein Vegetarian Foods

1. Milk

High Protein Vegetarian Foods

Milk is the best protein-rich food for breakfast. I am sure you know that milk is the essence of strong bones and lasting energy and that’s because it’s full of Calcium as well as the Protein, Carbs and Fat your body needs.

One study from the American Journal of Clinical Nutrition proves that drinking milk right after the workout also helps to build muscle mass more effectively than any soy protein drink.

Milk contains calcium, phosphorus, Vitamin B and Vitamin D they all are very important for human body functioning. Also, regular usage of milk may prevent bone fracture and help you maintain a healthy life.

Milk is a rich source of Calcium which makes your teeth healthier for a long period so If you don’t exercise just drink a glass of milk with your regular meal to get the same effect.

2. Tofu (Soy Paneer)

 Tofu (Soy Paneer)

If you are looking for an exact substitute for chicken so tofu could be your best pick. It contains all 9 amino acids and it’s also a great source of iron and calcium.

Tofu is a plant-based source of protein and leucine components that are essential for proper muscle function and for better bone density.

Tofu contains several Anti-nutrient which includes Trypsin inhibitors and Phytates enzyme which are needed to properly digest protein.

Tofu or soy paneer is rich in high-quality legumes which can lower your heart disease and reduce blood vessel inflammation and improve their elasticity.

According to science, soy protein or Tofu is basically one of the best plant proteins you can find and that gives one more reason to add it to your muscle-building menu.

3. Lentils (Dal)

 Lentils (Dal)

Lentils are something which is available in everyone’s kitchen. It is one of the best sources of protein and fibre. They are typically sold dried and look like tiny lenses or pebbles and have a mild, earthy flavour.

Lentils are a secret weapon you want to have when you are looking to gain weight quickly, there is 3 main lentils type and all of them can easily stabilize your blood sugar and rich your body with the long-lasting energy you need.

Lentils are full of polyphenols that fight against ultraviolet rays and radiation. This polyphenols compound also helps in cardiovascular health and diabetes prevention.

Lentils are a plentiful source of fibre, folic acid and potassium that support heart health so choose the one you like the most and add them to other healthy dishes like rice soup and salad to double the effect.

4. Kidney Beans (Rajma)

Kidney Beans

Kidney beans are an excellent plant-based source of protein. The high content of complex carbohydrates and dietary fibre in kidney beans lowers cholesterol levels in the blood. it is one of the best Protein Rich Food items you can use.

Kidney beans are an excellent source of dietary fibres which keeps your digestive system healthy and prevent heart disease. 100 grams of boiled kidney beans give you almost 9 grams of protein which is impressive.

It contains a large amount of Vitamin B which keeps you full for longer and helps the proper functioning of the brain and boosts concentration and memory.

Kidney beans have a low glycemic index, which keeps the body’s sugar content balanced. It also reduces the risk of developing diabetes so if you are diabetic patient Kidney beans could be your best choice.

5. Peanut Butter

Peanut Butter

Peanut butter is an amazing high protein-rich food for muscle building that should definitely make it into your muscle-building meal plan. You don’t need to cook anything. 1 spoon of peanut butter will make you full for a longer period.

2-tbsp Peanut butter provides you 7.02g of protein and 57mg of magnesium which is main essential for health. It also contains 4.21 mg of niacin per serving which improves your digestion and nerve function. 

It’s filled with good calories, protein and healthy fat. You can put peanut butter on sandwiches or any other snacks you like just make sure that the nut butter you are buying is 100% natural so that you get all those awesome health benefits.

Peanut butter contains good amounts of healthy fats and protein which means it contains plenty of calories that will give you energy. it is also a great source of iron, magnesium, and potassium making it helpful for maintaining the proper blood flow in the body.

6. Dark Chocolate

Dark Chocolate

I know lot’s of people will start thinking Chocolate….. seriously? Yes, it is very beneficial in many ways. It contains bioactive compounds and flavonols which is great for your skin and protects against sun damage.

Dark chocolate can help you get toned and fit, the thing is dark chocolate with Cocoa that contain at least 70% is the ultimate source of antioxidant that can boost your health and exercise performance.

So, don’t hesitate to grab a bar of dark chocolate as a snack this way you will increase the antioxidant level in your meal taking one step closer to achieving the muscle mass of your dream.

7. Green Peas

Green Peas

Green Peas are a very popular vegetable of Indian origin and also very beneficial in terms of nutrition it is rich in antioxidants and fibre that protects you from heart disease and cancer.

As we know that green peas are a seasonal vegetable and lot’s of people store in their freezer so I would like to inform you that you can use that as well, they both are equally nutritional and you will get all the protein and fibre from frozen green peas too.

Let’s talk about its nutrition value so 100 gm of green peas will give you 5.4 gm of protein and its fibre make you full for a longer time which helps you in weight management as well.

So these are the top 7 protein-rich vegetarian foods that you can add to your diet in order to improve your protein intake. I also recommend 2 foods for non-vegetarian viewers so that they can add those foods into their diet.

1. EGG


Eggs are the best food for non-vegetarians and eggetarians. When it comes to healthy muscle building, they combined High-quality protein, healthy fats, and antioxidants which makes them one of the most effective weight gain food.

Eggs are a very good source of inexpensive, high-quality protein. More than half the protein of an egg is found in the egg white, which also includes vitamin B2 and lower amounts of fat than the yolk. 

One thing you need to know if you are on a weight loss schedule so avoid eating whole eggs is because the yolk contains a high amount of fat which might impact your fat loss goal.

You can eat one full egg and rest eggwhites because that yolk contains healthy fat which our body needs and all these amazing benefits come from the yolk so it’s important to have whole eggs at least ones every single day If you follow this simple rule your muscle will be looking eggceptional 🙂

2. Chicken Breast

Chicken breast is a lean cut of meat taken from the pectoral muscle on the underside of the chicken. 110 gram of chicken contains 26 grams of lean protein and only 1 gram of fat which makes it way more favourable in fitness fanatics.

Chicken breast is the best Protein Rich Food Item that has pretty much everything you can ask for when it comes to putting on weight and building muscle, first of all, it contains leucine and creatine 2 powerful nutrients for muscle protein stimulation and new tissue formation.

When we talk about lean protein so there is no other substitute for chicken breast. If you have any serious fitness goals and want to gain lean muscle mass so this will help you to achieve your target.

it’s also loaded with both protein and healthy fat combo that’s not that easy to combine. There is just one important detail you need to remember, eating too much chicken can trouble your digestive system so moderation is key.

Nutrition Values

Milk3.4 gm per 100 ml serving
Tofu8 gm per 100 gm serving
lentils9 gm per 1/2 cup serving
Kidney beans24 gm per 100 gm serving
Peanut Butter25 gm per 100 gm serving
Dark Chocolate7.79 gm per 100 gm serving
Eggs6 gm in 1 boiled egg
Chicken Breast31 gm per 100 gm serving
Green Peas5.4 gm per 100 gm serving


Q. How much protein do I need?
The current recommended daily allowance for adults is 0.8 grams per kilogram of your weight and if you are an athlete or have an intense workout routine so you can take 2 grams per kilogram of your weight.

Q. Does Too Much Whey Protein Cause Side Effects?
Yes, If you consume an excess amount of protein so you might get allergic to it, Allergy may include hives, rashes, facial swelling, throat and tongue swelling and a runny or stuffy nose but if you take in moderate number so there are no side effects.

Q Does Whey protein is equally beneficial?
Yes, Because whey protein comes from cow’s milk and as I mentioned above milk is rich in protein so there is no difference but whey protein is a lean protein that contains low carbs or no carbs that easily digested in no time

Your workout routine also plays an important role in your fat loss journey so make sure your exercise has been on point if you have a busy lifestyle and don’t have time to go to the gym so you can check out my At home exercises for weight loss article.

One more thing I would like to add in this is if you want to gain muscle mass so for that, your protein intake should be higher than a normal person and foods can’t fulfil that alone so you can add whey protein supplement. If you want to know which protein is good for you so you can check my Best Whey Protein in India article.

I hope you like this article So these are the foods you can add to your daily routine to achieve your daily protein intake. If you like this article or if you have any concerns so feel free to ask in the comment box. I will be more than happy to help you.

Deepak Shukla

Hi, My name is Deepak Shukla and I am an ACE Certified Personal Trainer and a Gym owner with a passion of bodybuilding. The reason behind this website is to provide the right information absolutely free to those who really want a healthy lifestyle. All the Exercises, Diets and Products on this website are 100% tested on my clients. So, help me grow this health and fitness family and be a part of it. If you have any fitness related query so you can ask by clicking contact us option #stay_healthy :)


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