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High protein Vegetarian Diet | Azra Khan Fitness | Best Nutritionist in India

High Protein Vegetarian Diet for Weight Loss

Protein is an essential component of our everyday diet. They give the growth factors that our muscles, cells, and other important tissues require to stay healthy and function normally.

In India, a substantial percentage of people opt to eat a vegetarian diet. While this is a very nutritious diet, it can be deficient in key nutrients, such as vitamin B12 and proteins. Although clinical evidence suggests that persons who follow vegetarian diets have a decreased incidence of developing heart disease and related consequences, it is typical to find vegetarians with low vitamin B12 levels in clinical practise.

In this article, we shall take a look at a brief list of protein rich food for vegetarians. لعبه القمار

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.

Protein Requirements

Amino acids are the fundamental building elements of proteins. Throughout our lives, amino acids are required for cell growth and development. Proteins are the building blocks of not only our vital organs, but also our skin, hair, and a variety of other bodily parts. We could lose muscle strength and mass, as well as become weaker, if we take less protein. When someone is recovering from a medical disease, eating a lot of protein can help them heal faster.

Let’s have a look at some of the vegetarian protein-rich foods that are available.

How the Body Uses Protein

 When you workout or engage in vigorous activities, the extreme strain tears and damages your muscle fibres. Your body repairs and replaces damaged muscle fibres by fusing them together to generate new muscle protein strands using the protein you ingest throughout the day.

It then uses “satellite cells” to increase the number of nuclei in muscle cells, causing the cells to enlarge and makes no difference if your protein comes from a cow or a chickpea; your body perceives it as such.

Vegan Protein Sources

If you want to be able to create your own high-protein vegan meal plan, then you need to know just which ingredients your protein will be coming from.

  • Lentils – 9 grams per half cup
  • Tofu – 10 grams of protein per cup
  • Black Beans – 8 grams per half cup
  • Quinoa – 8 grams per cup
  • Amaranth – 7 grams per cup
  • Soy Milk – 8 grams per cup
  • Green Peas – 8 grams per cup
  • Peanut Butter – 8 grams per 2 tablespoons
  • Chickpeas (or hummus) – 8 grams per half cup
  • Almonds – 7 grams per cup
  • Black Eyed Peas – 8 grams per half cup
  • Edamame – 8.5 grams per half cup
  • Tempeh – 12 grams per cup
  • Hemp Seeds – 13 grams in 3 tablespoons

This is by no means an exhaustive list of vegan protein sources, but you can clearly see how easy it is to get to your maximum daily protein on a vegan diet.

Protein Rich Food For Vegetarians:

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.

1. Chickpeas (chana)

They’re high in protein and fiber, and low in calories. Snack on them boiled, toss them into salads, or puree into a yummy hummus.

Protein in channa – 7.3 gm per 1/2 cup serving

2. Kidney beans (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 favorite 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 spicy chili.

Protein in rajma – 7.5 gm per 1/2 cup serving

3. Milk


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.

Protein in milk – 8 gm per 1 cup serving

4. Cottage Cheese (Paneer)

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 vegetable preparation, toss it into sauteed vegetables or eat as it is, and enjoy the benefits of protein in paneer.

Protein in paneer – 14 gm per 1/2 cup serving

5. Lentils (Dal)

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.

Protein in lentils – 9 gm per 1/2 cup serving

6. Green Peas

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.

Protein in matar – 7 gm per 1 cup serving

7. Mixed Seeds

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

Protein in seeds – 5-7.3 gm per quarter-cup serving

10 Benefits of Protein-rich food

  1. It suppresses appetite and hunger

Protein is regarded to be the most filling macronutrient, even when consumed in small amounts. The macronutrient tends to lower ghrelin (hunger hormone) levels in the body while increasing peptide YY levels, which makes a person feel fuller.

Replace part of your carbs and fats in your diet with protein if you’re trying to lose weight. Simply add a few extra bits of meat while reducing the size of your rice serving.

2. Improves Heart Health

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.

  1. Immune System Strengthening

Antibodies help the body defend itself against a variety of ailments. Antibodies are specialised protein types that can recognise foreign materials or antigens. Antibodies are produced by the body to neutralise antigens.

4. Increases Metabolism

Because the body uses calories to absorb and use the nutrients in food, eating food can temporarily increase metabolism. Thermic impact of food is the term for this.

Because it has a significantly larger thermic effect than fats or carbohydrates, it’s a good choice for weight loss (20-35 percent as compared to 5-15 percent )

 5. Increased Bone Stability

Contrary to popular opinion, most long-term research shows that protein can improve bone health significantly. Increasing your intake can help you maintain your bone mass while also lowering your risk of osteoporosis and fractures.

This is especially true for women, who are more susceptible to osteoporosis after menopause. The easiest approach to avoid this is to eat a lot of protein-rich foods and exercise often.

6. Strengthens and increases muscle mass

Muscles are made up of proteins, which are the building blocks of the body. It is important to consume enough of it to maintain muscle mass and encourage muscular growth while strength training.

  1. Maintaining Weight Loss

While a high-protein diet can help someone lose weight, the issue is maintaining that weight. A minor increase in protein intake has been demonstrated in studies to aid weight maintenance. According to one study, boosting your nutritional intake from 15% to 18% of your calories helped you lose 50 percent of your weight.

Increasing your protein consumption on a long-term basis will help you lose weight and keep it off.

8. Increases the amount of energy in the body

Protein is a natural source of energy as well. When a diet that provides appropriate energy to the body is not consumed, as is the situation during fasting or weight loss programmes, the body will utilise its stored energy.

It 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.

9. Skin Rejuvenation

Protein adds strength to tissues that are constantly subjected to wear and strain, such as the skin. Collagen is a fibrous protein found in large amounts in the body that gives skin cells their strength.

Collagen levels in the body play a big role in the skin’s healthy and youthful appearance, as well as the absence of wrinkles.

  1. Recovery of Cells and Tissues

To keep a fully healthy body, cells and tissues must be renewed and recovered on a regular basis. A steady supply of amino acids is required for protein synthesis. This protein is responsible for the formation of new cells and tissues such as hair, skin, and nails.


It’s critical to maintain your protein intake and meet your daily requirements. Even if you’re a vegetarian, you may reap the nutritional benefits by eating the 7 high-protein foods listed above. You may learn how to boost your protein intake while keeping your fat intake low as a non-vegetarian here.Go visit our website

WRITTEN BY Afreena Masood ( in Nutrition and Health)

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I love sharing the success stories of my clients and I am so proud of all that they’ve accomplished! I have worked with so many AMAZING women and men throughout my years as a Coach and I have witnessed such hard work, resulting in HUGE transformations. I’m very proud of each and every one of my clients and I am honored to be able to work so closely with such motivated ladies. I hope you enjoy viewing the progress of such determined individuals, just as much as I do.

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