High Protein Foods for Vegetarians
Explore a variety of high protein foods for vegetarians, including legumes, dairy, tofu, and more. Learn how to meet your protein needs with delicious, plant-based options.
Written by Dr. M L Ezhilarasan
Reviewed by Dr. Dhankecha Mayank Dineshbhai MBBS
Last updated on 25th Jul, 2025
Protein is an essential nutrient that helps build muscles, repair tissues, and keep our immune system strong. While many people believe that only non-vegetarian foods like meat, eggs, and fish are rich in protein, vegetarians can also get plenty of protein from plant-based sources.
If you're a vegetarian or considering a plant-based diet, this guide will help you understand the best high-protein vegetarian foods, their benefits, and simple ways to include them in your meals.
Why is Protein Important?
Protein is made up of amino acids, which are the building blocks of our body. It helps in:
Muscle growth and repair
Keeping bones strong
Boosting immunity
Maintaining healthy skin, hair, and nails
Keeping you full for longer (great for weight management)
Since our body doesn’t store protein, we need to consume it daily through our diet.
How Much Protein Do You Need?
The recommended daily protein intake varies based on age, gender, and activity level:
Adults: 0.8 to 1 gram per kilogram of body weight
Athletes/Pregnant women: 1.2 to 1.7 grams per kilogram
For example, if you weigh 60 kg, you need around 48–60 grams of protein per day.
Top High-Protein Vegetarian Foods
Here are some excellent plant-based protein sources:
1. Lentils (Dal)
Protein: 9 grams per ½ cup (cooked)
Benefits: Rich in fibre, iron, and folate.
How to eat: Make dal, soups, or add to salads.
2. Chickpeas (Chana)
Protein: 7.5 grams per ½ cup (cooked)
Benefits: Good for digestion and heart health.
How to eat: Use in curries, hummus, or roasted snacks.
3. Quinoa
Protein: 8 grams per cup (cooked)
Benefits: A complete protein (contains all essential amino acids).
How to eat: Use instead of rice or in salads.
Consult Top Nutritionists For A Personalised Diet
4. Paneer (Cottage Cheese)
Protein: 14 grams per 100 grams
Benefits: High in calcium and good fats.
How to eat: Add to curries, sandwiches, or grill as a snack.
5. Soybeans & Tofu
Protein: 15 grams per ½ cup (tofu)
Benefits: Great for heart health and muscle repair.
How to eat: Stir-fry tofu, make soy milk, or use in curries.
6. Nuts & Seeds
Almonds: 6 grams per 30 grams
Peanuts: 7 grams per 30 grams
Chia Seeds: 5 grams per 2 tablespoons
Flaxseeds: 3 grams per 2 tablespoons
Benefits: Rich in healthy fats and fibre.
How to eat: Snack on nuts, add seeds to smoothies or yoghurt.
7. Greek Yoghurt
Protein: 10 grams per 100 grams
Benefits: Good for gut health and digestion.
How to eat: Eat as a snack or with fruits.
8. Whole Grains (Oats, Brown Rice, Whole Wheat)
Protein: 5–7 grams per cup (cooked)
Benefits: Provides energy and fibre.
How to eat: Oatmeal, whole wheat roti, brown rice dishes.
Easy Ways to Increase Protein Intake
1. Start your day with protein: Have a smoothie with peanut butter, chia seeds, and yogurt.
2. Snack smart: Munch on roasted chickpeas, nuts, or paneer cubes.
3. Combine foods: Pair dal with rice or roti for a complete protein source.
4. Add seeds: Sprinkle flaxseeds or sunflower seeds on salads and soups.
5. Choose protein-rich breakfasts: Opt for quinoa upma, besan chilla, or moong dal dosa.
Common Myths About Vegetarian Protein
Myth: Plant proteins are incomplete.
Fact: While some plant proteins lack certain amino acids, combining foods (like rice + dal) makes them complete.
Myth: You can’t build muscle on a vegetarian diet.
Fact: Many athletes thrive on plant-based proteins like lentils, tofu, and quinoa.
Myth: Vegetarians don’t get enough protein.
Fact: With the right food choices, vegetarians can easily meet their protein needs.
When to Consult a Doctor or Nutritionist?
If you feel weak, fatigued, or notice muscle loss despite eating protein-rich foods, you may need a diet adjustment. A nutritionist can help create a personalised meal plan.
Conclusion
A vegetarian diet can provide all the protein you need if you include a variety of lentils, dairy, nuts, seeds, and whole grains. By making small changes in your meals, you can easily meet your daily protein requirements and stay healthy.
Remember, balance is key—eat a mix of protein, carbs, and healthy fats for overall well-being.
Want a customised diet plan?
Consult Top Nutritionists
Consult Top Nutritionists For A Personalised Diet
Ms. Lakshmi Tejasvi
Clinical Nutritionist
14 Years • M.Sc - Clinical Nutrition
Hyderabad
Vibgyor Nutri, Hyderabad
Dr Sumanth R
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Bhukya Pavan Kalyan
General Physician
5 Years • MBBS DNB Paediatrics
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Ramalinga Reddy
General Physician
5 Years • MBBS MD General medicine
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dt. Ila Sharma
Clinical Nutritionist
18 Years • Master in food & Nutrition
Gurugram
VIPUL GREENS - SOCIETY CLINIC, Gurugram
Consult Top Nutritionists
Ms. Lakshmi Tejasvi
Clinical Nutritionist
14 Years • M.Sc - Clinical Nutrition
Hyderabad
Vibgyor Nutri, Hyderabad
Dr Sumanth R
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Bhukya Pavan Kalyan
General Physician
5 Years • MBBS DNB Paediatrics
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Ramalinga Reddy
General Physician
5 Years • MBBS MD General medicine
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dt. Ila Sharma
Clinical Nutritionist
18 Years • Master in food & Nutrition
Gurugram
VIPUL GREENS - SOCIETY CLINIC, Gurugram
