Top Vegetarian Sources of Protein for an Indian diet: A Guide from a Family Medicine Doctor in Mountain View

As a family medicine doctor, I often get asked:“How can I get enough protein on a vegetarian diet?” This is especially common among my Indian patients, many of whom follow vegetarian or plant-based lifestyles. The good news? There are plenty of vegetarian foods rich in protein that can support your energy, metabolism, and overall health—without relying on meat.

Why Protein Is Essential for Vegetarians

Protein isn’t just for athletes—it's vital for everyone. It helps:

• Build and repair tissues

• Support hormones and enzymes

• Strengthen the immune system

• Maintain muscle mass and healthy skin, hair, and nails

Getting enough protein on a vegetarian diet is absolutely possible with the right mix of foods.

10 Best Vegetarian Protein Sources for Indian Diets

1. Lentils (Dal)

Protein: ~18g per cooked cup

Staple dals like moong, toor, and masoor are rich in protein and iron. Easy to cook and budget-friendly.

2. Chickpeas and Other Legumes

Protein: ~15g per cooked cup

Include dishes like chole, rajma, or sprouted chana salad. Beans and legumes are protein powerhouses.

3. Tofu and Tempeh

Protein: Tofu ~10g; Tempeh ~15g per ½ cup

Great plant-based alternatives to paneer. Add them to curries or stir-fries for extra protein.

4. Paneer (Indian Cottage Cheese)

Protein: ~14g per ½ cup

Paneer is a high-protein favorite. Grill, sauté, or add it to sabzis—just keep an eye on portion sizes if watching fat and cholesterol intake.

5. Greek Yogurt (Plain, Unsweetened)

Protein: ~10g per ¾ cup

A convenient, high-protein snack or breakfast. Opt for unsweetened versions to avoid added sugars.

6. Quinoa

Protein: ~8g per cooked cup

A complete protein and a great substitute for rice. Try it in pulao or with dal for a nutritious twist.

7. Nuts and Seeds

Protein: ~5–8g per ounce

Snack on almonds, pumpkin seeds, chia, or flaxseeds. Roasted seeds are a great alternative for those with nut allergies.

8. Soy Milk and Other Plant Milks

Protein: ~7g per cup (soy milk)

A solid option for those avoiding dairy. Look for unsweetened and fortified versions.

9. Whole Grains

Protein: Varies

Brown rice, whole wheat roti, millet, and oats are all helpful additions to round out a vegetarian meal.

10. Eggs (for ovo-vegetarians)

Protein: ~6g per egg

Tips to Boost Protein on a Vegetarian Diet

Sprout It Out

Sprouting moong, methi, or chana improves digestibility and boosts nutrient absorption.

Snack Smart

Keep roasted chana, protein-rich yogurts, or nuts handy to avoid low-energy slumps.

Watch for Sneaky Additives

Flavored yogurts and protein bars often have extra sugars/carboyhydrates. Read labels carefully.

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Dr. Sapna Rajput – Family Medicine Doctor in Mountain View

I provide personalized medical care for adults ages 18 to 65, with a focus on compassionate, empathetic care that respects your values, lifestyle, and goals.

Now accepting new patients in Mountain View, CA