wellhealthorganic high protein rich food for vegetarians to boost your health 2024

Vegetarian diet rich in protein: Excellent source for healthy living ( wellhealthorganic.com)

wellhealthorganic high protein rich food for vegetarians to boost your health 2024

Vegetarianism is a popular lifestyle in India, which is not only linked to tradition but is also considered very beneficial for health. But many people feel that vegetarian food lacks protein, which can affect their health. It is true that non-vegetarian food is a rich source of protein, but this does not mean that vegetarians cannot get enough protein. A variety of delicious and nutritious vegetarian foods provide abundant protein, which helps to increase your energy levels and improve overall health.

In this blog post, we will take a deep look at why protein is important in a vegetarian diet, how much protein the body needs, and which vegetarian foods are rich in protein. Also, we will provide you with some easy tips to include these foods in your daily diet.

wellhealthorganic high protein rich food for vegetarians to boost your health
wellhealthorganic high protein rich food for vegetarians to boost your health

Why is protein important in a vegetarian diet?

Protein is an important nutrient required for building and repairing the body. It plays a major role in the formation of muscles, bones, skin, hair and nails. Also, enzymes, hormones and antibodies are also made of protein. All these functions are essential for the proper functioning of the body.

People who adopt vegetarianism often worry that their diet will not contain enough protein. However, this worry is worth addressing. A variety of vegetarian foods provide abundant protein. It is just important that you choose the right foods and include them in your diet in a balanced manner.

How much protein does the body need?

Each person’s protein requirement may vary depending on his or her age, weight, activity level, and overall health status. However, it is generally believed that a healthy adult needs 0.8 grams of protein per kilogram of body weight. For example, if you weigh 60 kg, you will need about 48 grams of protein daily.

Pregnant and lactating women, children and teens, and athletes usually require higher amounts of protein. If you are unsure about how much protein you need, consult your doctor or a registered dietitian.


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Vegetarian foods rich in protein

There are many delicious and nutritious options to meet the protein deficiency in a vegetarian diet. Let’s take a look at some of the best vegetarian foods that are rich in protein:

Pulses and kidney beans:

  • Pulses have a special place in the Indian diet. They are not only delicious but also an excellent source of protein and fiber. Different types of pulses like moong dal, toor dal, masoor dal, urad dal and chana dal provide a lot of protein.
  • Kidney beans are also a good source of protein. You can cook them in different ways and include them in your meals.
Protein-rich pulses and kidney beansProtein per 1 cup cooked (grams)
Moong dal23
Pigeon pea18
Red Lentil17
urad dal24
Chickpea lentil16

Soy products:

  • Soy products are a complete source of protein, meaning they contain all the amino acids the body needs.
  • Tofu and tempeh are versatile vegetarian protein sources. You can fry them, sauté them, or add them to your favorite recipes.
  • Soy milk is also a good protein option, especially for people who don’t consume dairy products.
Protein-rich soy productsProtein per 100 g
Tofu8 g
Tempeh16 g
Soy milk (unsweetened)3 g

Nuts and seeds:

Nuts and seeds are a good source of protein, healthy fats and fiber. You can eat them alone, mix them into yogurt, add them to smoothies or sprinkle them on salads.

Protein-Rich Nuts and SeedsProtein per 100 g
Almond21 g
Groundnut25 g
Cashew17 g
Walnut15 g
Sunflower seeds21 g
Chia seeds16 g


Many grains are a good source of protein, especially when eaten in combination with other protein-rich foods.

Protein-rich cerealsProtein per 1 cup cooked (grams)
Quinoa8 g
barley3 g
Brown Rice5 g
Oat6 g

Dairy Products:

Some vegetarians consume dairy products. If you also consume dairy products, yogurt and cheese can be good sources of protein.

Protein-rich dairy productsProtein per 100 g
Curd8 g
Cheese18 g


Although vegetables generally contain small amounts of protein, some vegetables are a good source of protein.

Protein-Rich VegetablesProtein per 1 cup cooked (grams)
Broccoli4 g
Spinach5 g
Asparagus 4 g
Mushroom4 g

Tips to include protein-rich foods in your daily diet

It is not difficult to include protein in a vegetarian diet. All that is required is that you consume a variety of protein-rich foods and include them in your diet in a balanced manner. Here are some easy tips for you:

  1. Include protein-rich foods in every meal: Try to include protein-rich foods in breakfast, lunch, and dinner as well as snacks. For example, you can mix nuts and seeds with oatmeal for breakfast, eat rajma curry and roti for lunch, and make tofu bhurji with vegetables for dinner.
  2. Choose protein-rich snacks: Whenever you feel hungry, choose protein-rich snacks. For this, you can eat a handful of almonds, peanuts or cashews. You can also prepare a nutritious snack by mixing fruits or chia seeds with yogurt.
  3. Eat cereals and pulses mixed together: Cereals are incomplete in protein, while pulses are complementary in protein. By eating both of these together, you can get all the essential amino acids. For example, you can eat dal roti, khichdi or vegetable-dal.
  4. Include green vegetables in your diet: Even though green vegetables have low protein content, they can still be a good source of protein. Try to include green vegetables like spinach, broccoli and asparagus in your daily diet.
  5. Drink nutritious beverages: You can make smoothies by adding soy milk, almond milk or protein powder. These beverages are a good source of protein and help give you energy for a long time.
  6. Consult a nutritionist: If you want to make sure you are getting enough protein in your diet, you can consult a registered dietitian. They can help you prepare a balanced and nutritious vegetarian diet for you.


Vegetarian diets can be delicious and nutritious, including plenty of protein. By adopting the above foods and tips, you can ensure that you are getting all the necessary nutrients for your body and following a healthy lifestyle.


This article provides general information only and is in no way a substitute for medical advice. Always seek advice from your doctor or another qualified healthcare professional for any health concerns.


How can vegetarians ensure they’re getting complete proteins in their diet?

Combining different plant-based protein sources, such as grains with legumes or nuts with seeds, ensures a complete protein intake.

What are the best plant-based proteins for muscle growth?

Legumes, and soy products like tofu, tempeh, and quinoa are excellent for muscle growth due to their high protein content and essential amino acids.

Can increasing vegetarian protein intake improve metabolism?

Yes, incorporating high-protein vegetarian foods can boost metabolism by helping in muscle mass development, which increases fat burning.

What vegetarian protein sources are recommended for aging adults?

Dairy products, soy products, and legumes are effective in preventing age-related muscle loss and maintaining joint health.

How do vegetarian diets impact cardiovascular health?

Vegetarian diets rich in proteins from nuts, seeds, and legumes are linked to lower cholesterol levels and improved cardiovascular health.

What should vegetarians eat to boost their immune system?

Consuming mushrooms, nuts, seeds, and legumes can enhance immune function due to their protein and nutrient profiles.

Are there any risks associated with high-protein vegetarian diets?

It’s important to balance protein sources to avoid excessive intake of carbohydrates or fats, which can be higher in some plant-based proteins.

How to get 120g of protein a day as a vegetarian?

To achieve 120g of protein, include a variety of protein-rich foods like tofu, lentils, chickpeas, almonds, and Greek yogurt throughout the day.

Which Dal is high in protein?

Among the various types of dal, black gram (urad dal) and chickpeas (chana dal) are particularly high in protein, making them great options for vegetarians.

Which fruit is highest in protein?

Guava, blackberries, and bananas are among the fruits with higher protein content, although fruits generally have lower protein levels compared to other vegetarian sources.

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