Introduction
Proteins are an indispensable part of our daily diet. They provide our muscles, cells, and vital tissues with the growth factors that are required to keep them healthy and functioning normally. In India, a large proportion of individuals prefer to follow a vegetarian diet. While this is a highly nutritious diet, it can sometimes be low in certain elements such as vitamin B12 and proteins. In clinical practice, it is common to see vegetarians with low vitamin B12 levels, but clinical evidence also suggests that people who follow vegetarian diets have a lower incidence of developing heart disease and related complications. Meeting your protein needs as a vegetarian is entirely achievable with the right foods and a mindful diet. By including a variety of protein rich food for vegetarians, you can stay healthy, energised, and nutritionally balanced.
The Need for Protein
Proteins are made of building blocks called amino acids. Amino acids are essential for cell growth and development throughout our lifetime. Proteins form the basic structure of not just our vital organs, but also our skin, hair, and numerous other important parts of our body. If we consume lesser quantities of protein, we could lose muscle strength and muscle mass and become weaker. For individuals who are recovering from a medical illness, may find it beneficial to have a high protein diet to help in faster recovery.
Protein plays a key role in maintaining your overall health. It helps build and repair tissues, supporting immune function by creating antibodies that fight off infections, and promoting healthy hair, skin, and nails by providing the structure and strength these tissues need.
The amount of protein you need depends on factors like your age, activity level, and overall health. Most adults require 0.8g per kg of body weight. For example, if you weigh 60 kilograms, your body needs around 48 grams of protein a day. It’s important to spread your protein intake throughout the day rather than eating it all at once. This helps your body absorb and use the protein more effectively. By combining different vegetarian protein sources such as legumes, whole grains, dairy, nuts, and seeds, you can meet your daily requirements easily.
Here is a rough summary of daily protein requirements based on weight:
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- Weight: 45 kg to 50 kg
- Minimum Daily Required Protein: 64g to 70g
- Active Lifestyle Protein Requirement (sportspersons, weight training): 77g to 85g
- Weight: 54 kg to 59 kg
- Minimum Daily Required Protein: 76g to 83g
- Active Lifestyle Protein Requirement (sportspersons, weight training): 93g to 100g
- Weight: 63 kg to 68 kg
- Minimum Daily Required Protein: 89g to 95g
- Active Lifestyle Protein Requirement (sportspersons, weight training): 108g to 116g
- Weight: 72 kg to 77 kg
- Minimum Daily Required Protein: 102g to 108g
- Active Lifestyle Protein Requirement (sportspersons, weight training): 124g to 131g
- Weight: 81 kg to 86 kg
- Minimum Daily Required Protein: 115g to 121g
- Active Lifestyle Protein Requirement (sportspersons, weight training): 139g to 147g
- Weight: 91 kg to 95 kg
- Minimum Daily Required Protein: 127g to 134g
- Active Lifestyle Protein Requirement (sportspersons, weight training): 155g to 162g
- Weight: 100 kg to 104 kg
- Minimum Daily Required Protein: 140g to 146g
- Active Lifestyle Protein Requirement (sportspersons, weight training): 170g to 178g
Note that protein requirements will vary on the basis of sex, age, level of physical activity, and other factors like whether you are pregnant or breastfeeding. Ideally, the recommended daily protein intake for men is 56 grams and for women is 46 grams. However, this can vary depending upon your height and weight.
Protein-Rich Vegetarian Foods
Let’s take a look at some of the protein-rich foods that are available to the vegetarians.
Lentils (Daal)
Lentils, also called daal, is a popular addition to an everyday meal in India. Each cup of lentils contains about 18 g of protein making it an excellent source of vegetarian protein. Lentils can be had in the form of curries, soups, and are eaten with rotis or rice. In addition to protein, lentils also contain a good quantity of fibre which can help maintain healthy bacteria within the gut. There is some understanding that regular consumption of lentils may also reduce the risk of developing heart disease and cancer.
However, a small number of individuals who consume lentils on a regular basis may notice excessive flatulence. This is not unique to lentils but is generally seen with a high protein diet. Lentils also contain quality antioxidants and numerous minerals which can help protect the cells. You may benefit from having a cup full of lentils every day to get your required dietary amount of protein, but make sure you plan your meals with a healthcare professional to attain maximum benefit.
Legumes
Legumes include varieties of beans such as kidney beans, black beans, chickpeas, and others which are widely considered to be a powerhouse of proteins. Every cooked cup of legumes contains 18 grams of protein. Chickpeas contain about 14 g of protein per serving and also contain numerous other elements and minerals that can keep you healthy, strong, and fit. Clinical studies also found that regular consumption of legumes can help keep cholesterol levels low.
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Chickpeas and other legumes are great in salads or in the form of low-fat, low salt curries. You can prepare chickpea curry (chole) with boiled chickpeas, tomatoes, ginger, garlic, and spices.
Nuts
Nuts are superfoods. If you follow a good veg protein diet, you should strongly consider adding nuts to the cavalry. Nuts such as almonds, walnuts, and cashew nuts are an excellent source of protein and are always included in the protein foods veg list. Every 28 grams of nuts contains 5 to 7 grams of protein based on the variety of nuts. On average, eating about 20 to 25 whole almonds every day can give you about 6 g of protein. However, this can be a lot to eat in one go so having a handful of mixed nuts every day may give you the protein boost your body requires.
Nuts also contain a good amount of dietary fibre and vitamin E. If you are looking for a heart-healthy snack and protein-rich food for vegetarians, you can include unsalted nuts as a part of your daily diet after consulting with a healthcare provider.
Green Peas
Green peas are an excellent source of protein. A cup full of green peas gives you nearly 8 g of protein. They are excellent vegetable protein sources, with around 9 grams of protein per 160 grams of cooked cup of peas. In addition to this, they are rich in vitamins A, K, and C and also contain numerous minerals and a high quantity of fibre. Simply including green peas in your daily vegetarian diet can help give you the additional protein your body requires. Do not underestimate the nutritional power of these vibrant green gems.
Quinoa
Quinoa is considered a food that is healthy, low in fat, and high in protein. Often hailed as a superfood, quinoa is a complete protein, meaning it contains all nine essential amino acids. Each cup of quinoa can provide around 9 grams of protein and can be beneficial for those who have diabetes. Quinoa contains 8 to 9 grams of protein per cooked cup (185 grams). They are rich in dietary fibre, which can help in keeping the blood sugar levels under control. Their glycaemic index (GI) is 53.
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Keeping in mind that GI of 55 or below is considered low, quinoa is an ideal food that can be included in a diabetic diet plan. You may refer to the Glycemic Index Food Chart to find out the GI of other foods. Besides these, quinoa also contains a high quantity of complex carbohydrates and numerous minerals. Quinoa is definitely one for the protein foods vegetarian list.
Soy Milk
In recent years, soy milk has gained considerable attention as a valuable source of plant-based protein. It is particularly beneficial for individuals with lactose intolerance who require non-dairy protein alternatives. Soy milk is a great alternative to dairy milk. It is fortified with calcium and protein, making it a valuable addition to your diet. A single cup of soy milk contains approximately 8 grams of protein, making it a nutritionally significant option. It contains 6 grams of protein per cup, which is 244 grams of soy milk.
In addition to its protein content, soy milk is also a good source of calcium, vitamin B12, and vitamin D. However, the latter vitamins are usually present in soy milk that has been fortified. Soy milk can be incorporated into the diet in various ways, such as an additive to tea or coffee, or consumed on its own. It is advisable to opt for unsweetened versions, as sweetened versions, as sweetened varieties may contribute to excess caloric intake and potentially decrease the health benefits of regular consumption.
Additionally, there are several products made from soy other than milk, which are also protein-rich. These include tofu (made from the curd of soy milk), edamame (a preparation made from immature soybeans, boiled or steamed) and tempeh (a fermented preparation native to Java, made in a cake form). These products have similar health benefits to soy milk as they retain their high protein content, and they also provide additional nutrients which are more filling than liquid soy milk. These products not only help to provide your daily requirement of protein but also help manage weight.
Oats
There is no doubt that oats are superfoods. Starting your day with a hearty bowl of oatmeal not only provides you with sustained energy but also a good dose of protein. Not only are they high in protein but they are a powerhouse of soluble fibre and clinically proven to help reduce the risk of developing heart disease and to lower cholesterol. 40 grams of oats contain 5 grams of protein and 4 grams of fibre. A small cup of oats can provide you with nearly 6 g of protein and a quarter of your daily requirement of fibre.
They also help regulate blood sugar levels, owing to their high fibre content and low glycaemic index. You can take a look at the diabetes food chart to find other foods that can help control diabetes better. Try to avoid masala oats or ready to eat meals as these contain higher quantities of salt or sodium and may not be the healthy start to the day that you hope you will get from them. Instead, buy regular oats and consume them with milk and a spoonful of honey sprinkled with almonds. You could even chop some fruit up into them or add a fistful of berries. You can make the same oats savoury too with a bowl of yoghurt and herbs for taste. A cup full of oats in the morning is a great way to start your day.
Chia Seeds
Chia seeds have recently caught on in India and are being used more and more in our country as a superfood. These tiny seeds are packed with protein, fibre, and omega-3 fatty acids. A 35 g serving of Chia seeds contains 6 g of protein and a whopping 13 g of fibre. They contain 5 grams of protein and 10 grams of fibre per 28 grams of chia seeds. In addition to this, they are also high in nutrients such as calcium, magnesium, and iron and also contain omega-3 fatty acids and numerous antioxidants that can help you stay fit.
Chia seeds are easy to use but make sure that you consume the organic variety. Also, don’t confuse them with basil seeds as they look quite similar to chia seeds. Simply soaking chia seeds in water for a short time and then having them with your favourite beverage can give you the nutritional boost your body deserves. Chia seeds are a great protein source for vegans.
High Protein Vegetables
Vegetables are widely considered to just contain vitamins and minerals with a small number of carbohydrates and proteins. Broccoli, spinach, and kale are not only rich in vitamins and minerals but also surprisingly high in protein. However, there are some vegetables that have a greater quantity of protein such as spinach, potatoes, broccoli, asparagus, and even sweet potatoes. It contains 4 to 5 grams of protein per cooked cup. Though the quantity of protein each of these is not comparable to non-vegetarian sources, it still has a significant value of around 5 g of proteins for one cup of cooked vegetables.
Fruits
Fruits are generally poorer sources of protein. While not as protein-dense as other foods on this list, fruits like guava, bananas, and avocados still contribute to your overall protein intake. That being said, fruits such as bananas, guava, and certain berries have a significant amount of protein in them. They contain around 2 to 4 grams of protein per cup. However, do not rely on fruits as your primary source of protein instead, choose from one of the options listed earlier in this article.
Edamame
Edamame is soybeans that have not been fully matured, typically eaten as a side dish in the eastern countries of Asia. These young soybeans are not only delicious but also excellent veg protein sources. Edamame may be found in popular dishes like sushi or can be consumed as a standalone snack/meal. This form of soybean may be cooked and eaten either in the pods or as beans. They contain 10 to 12 grams of protein per 100-gram serving. Due to its simplistic preparation, edamame is a protein-rich vegetarian food that can be easily added to any diet. Edamame has about 12g of protein per 100g of beans.
Wild Rice
Although not really a species of rice, wild rice is a grain found and grown by the native people of North America and in certain parts of China. Unlike white rice, wild rice is not stripped of its bran. It is higher in protein and fibre, making it a healthier choice for vegetarians. This grain is slightly chewy with an almost vegetable-like taste and provides a lot of nutrition including 15%-20% of your daily required zinc and manganese. The cooked cup (approx. 100 grams) of wild rice contains nearly 4 grams of protein. Wild rice has a protein content of about 14g per serving of 100g, keep in mind that you may eat more than just 100g of wild rice in each meal.
Wild rice may be a great staple protein-rich vegetarian food to add to your diet since it can be consumed regularly (even multiple times a day). You can get diet chart made by a healthcare professional to help you pair wild rice with other dishes to make it more nutritious.
Brussels Sprouts
These miniature cabbages are not only cute but also nutritious. Brussels sprouts are also a good source of protein, in addition to being high in fibre and packed with nutrients, While its protein content of 3-4g per 100g does not make it a competitor to meats and eggs, it is still a high protein-rich option among vegetarian foods. Add brussels sprouts to your salads for a protein boost, or simply steam or roast them to make it as a wholesome midday meal.
Sweet Corn
Corn is one of the most cultivated crops today. Bursting with sweetness and flavour, sweet corn is a summertime favourite and a good source of protein. Corn is used for the production of corn syrup, and cornflour and can also be used as a food source by itself. Sweet corn is a tasty snack to try, whether boiled, steamed or roasted with a delicious slathering of butter on top. 100 grams of sweet corn contains 3.2 grams of protein. Sweet corn has 3.3g of protein content in every 100g serving, with negligible fat and zero cholesterol.
Avocado
Avocado is a fruit native to North America that has gained popularity as a superfood due to its highly nutritious nature, both in macronutrients and the vitamins and minerals it contains. Although it was initially popularised in Mexican cuisine, avocado is fast becoming a protein-rich vegetarian food for bodybuilding and fitness routines. Avocados can be eaten as is, just sliced up or added to salads and other preparations like guacamole.
Sample Vegetarian Diet Plan
Planning your meals with intention makes it easier to meet your protein goals as a vegetarian. Below is a balanced, practical one-day diet plan that you can follow or adapt to suit your needs. You can repeat this format or swap meals across days for variety.
Breakfast:
- Moong Dal Chilla (2 medium) - Made with ground soaked yellow moong dal, mixed with onions, chillies, and spices. This combination is light yet filling, offering around 22-25g of protein. Breakfast gives your body its first fuel of the day and sets your energy level.
Lunch:
- Chickpea Curry (Chole) (1 medium bowl) - Made with boiled chickpeas, tomatoes, ginger, garlic, and spices.
- Mixed Vegetable Salad (1 cup) - Includes cucumber, tomato, shredded carrot, and a sprinkle of roasted sunflower seeds. This meal includes legumes (chickpeas), whole grains (roti), and fermented dairy (curd), making it nutritionally balanced.
Dinner:
- Dinner should be calming, protein-rich, and easy to digest. Dinner in this plan provides around 25-30g of protein, depending on your portion sizes.
Snacks:
- Snacks help you stay energised and maintain steady protein intake through the day. Snacks collectively offer 18-25g of protein depending on your choices.
Protein Needs During Indian Summers and Winters
What protein diet to follow during Indian summers?
Summer in India can sometimes be uncomfortable. But there are ways to maintain a healthy diet and fitness regime without having to compromise on food. When the heat gets too much, here are some ‘cool’ ways to include protein in your diet:
- Chilled homemade protein shakes
- Raita with your meals
- Watermelon seeds
- Have more lentil soup
What protein dishes are best for winter?
To keep yourself fit, warm, and well-cared for during the cold winter months, you may find it benefitting to eat the following protein items:
- Eggs
- Nuts and seeds
- Lentil soup
- Soy
- Chickpea curry
Complete Protein Sources for Vegetarians/Vegans
In order to ensure that you are getting your ‘complete protein source’ through your daily meals, you may find it beneficial to add these foods to your diet:
- Amaranth: A type of pseudocereal (a plant that produces seeds or fruits and are used as cereals but are not grasses). Legumes, tofu, tempeh (fermented soybeans), nuts, seeds, quinoa, cottage cheese, whey protein, skim milk, etc.
Debunking Myths and Misconceptions
It’s time to debunk a common misconception that you need to be non-vegetarian to fulfil your protein requirements. Contrary to popular belief, you can absolutely meet your protein needs through a vegetarian or plant-based diet. They contain more fibre, vitamins, minerals, and antioxidants, which contribute to overall health by helping you reduce your body weight.
When people think of protein-rich vegetarian foods, they often imagine just paneer or dal. But guess what? There's a whole world of high-protein vegetarian foods that can easily match, or even beat, meat in terms of nutrition. The key is variety-because relying on just one protein-containing food veg isn't the smartest move. Different foods have different amino acid profiles, and mixing them up ensures you get complete nutrition.
Those who eat a higher quantity of saturated fat and red meat on a weekly basis are at risk of suffering from various kinds of heart disorders and colon cancer.