This may sound surprising to some, but it's absolutely possible to get all the protein you need from a plant-based diet. In fact, there are many plant-based foods that are excellent sources of protein, including paneer, tempeh, beans, lentils, nuts, and seeds.
If you're a vegetarian who is struggling to find enough protein sources, this blog post is for you. Here, I'll share a sample meal plan that provides up to 120 grams of protein per day without any supplements. I'll also provide some tips for following a high-protein vegetarian diet, so you can be sure that you're getting all the nutrients you need.
Here is a sample meal plan that provides up to 120 grams of protein per day without any additional supplements:
Breakfast:
Besan chilla with tofu and green chutney (24 grams protein)
Glass of buttermilk or fat-free milk (10 grams protein)
Lunch:
Soya chapatis with rajma and curd (41 grams protein)
Snack:
Greek yogurt with almonds, walnuts, and pistachios (6 grams protein)
Fruit
Dinner:
Soya chapatis with dal, curd, and tofu bhurjee (52 grams protein)
This meal plan provides a variety of plant-based protein sources, including tofu, soy flour, lentils, and dairy products. It is also important to note that this plan is just a sample, and you can adjust it to fit your own individual needs and preferences. For example, if you are not a fan of tofu, you can substitute other high-protein plant-based foods, such as low-fat paneer, tempeh, beans, or quinoa.
Here are some additional tips for following a high protein vegetarian source diet:
Include a variety of protein sources at each meal. This will help you ensure that you are getting all the essential amino acids that your body needs.
Don't be afraid to add spices to your food. Spices can enhance the flavor of your food and also provide additional health benefits.
Make sure to include plenty of fruits and vegetables in your diet. Fruits and vegetables are low in calories and high in nutrients, including fiber, vitamins, and minerals.
Gradually increase your protein intake. Benig a vegetarian, If you suddenly switch to a high protein sources in your diet, you may experience bloating and other digestive problems. It is best to start slowly and gradually increase your protein intake over time.
If you're a vegetarian who lives in India, you may have been told that it's difficult to get enough protein sources from your diet. However, this is not true!
There are many Indian vegetarian foods that are excellent sources of protein, such as:
Paneer (Indian cottage cheese)
Tofu
Dal (lentils) (Read Why Some Dieticians Keep You Off From Dals in your Diet Plan?)
Chana (chickpeas)
Rajma (kidney beans)
Moong (mung beans)
Nuts and seeds (Read, benefits)
Yogurt (Read, benefits)
If you have any questions or concerns about following a high-protein vegetarian diet, please be sure to talk to your registered dietitian. They can help you create a meal plan that is tailored to your individual needs and preferences.
Dietitian Ankita Gupta Sehgal
A Dietitian with 14+ years of experience and over 9000 happy clients. Rated one of the best dietitian in Delhi NCR by LBB and Whatshot.
Helping you achieve your health and wellness goals through custom diet consultations.
Are you struggling to lose weight, fight PCOS/PCOD symptoms, manage a chronic disease, or find the right therapeutic diet for you? Look no further! I am a registered dietitian with over 14 years of experience and over 9000 happy clients. I specialize in custom diet consultations to help you achieve your specific health and wellness goals.
I understand that everyone is different, and there is no one-size-fits-all approach to diet and nutrition. That's why I work with each client individually to create a personalized meal plan that is tailored to their unique needs and preferences.
I also provide education and support to help you make sustainable changes to your diet and lifestyle. If you are ready to take control of your health and well-being, I encourage you to schedule a consultation with me today. I am here to help you reach your goals and live your healthiest life.
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