Vegetarian Protein-Rich Foods, Diet Plans, And Charts For A Balanced Lifestyle

Vegetarians don’t get enough protein and it’s a myth. Vegetarian protein sources do exist. However, people don’t have enough knowledge about vegetarian protein sources. In light of the same, we spoke to Riya Desai, Senior Dietitian, Wockhardt Hospitals, Mira Road, Mumbai who shared everything about vegetarian protein sources, diets and food charts. Scroll down to learn about the same.

Riya Desai said, “There is a very common dilemma that exists among people regarding the existence of vegetarian protein sources. People often feel that proteins are found in good quality and quantity in non-vegetarian sources majorly. Hence, when the doctor or Dietitian recommends a high-protein diet they immediately ask whether they should include eggs or chicken despite being vegetarian. However, when it comes to protein-rich foods for vegetarians there are plenty of available options which can be easily incorporated into their daily diet without compromising on meeting the daily source of nutrition requirements.”

Vegetarian Protein Sources And Diet Plan

If you are vegetarian then here are several protein sources and diet plans through which you can incorporate them into your diet:

Legumes And Pulses

Legumes and pulses such as lentils, chickpeas, and black beans are excellent plant-based sources of protein that can be incorporated into various dishes like salads, soups, and curries. For example, our traditional and widely loved very own Khichdi is a complete protein as the amino acid profile of the grains complements the lentils and makes it a complete protein. To ensure protein requirements of your body, ensure to include them once at least in dinner (low calorie dinner options) or lunch.

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Dairy Products

Milk, paneer, soy, and tofu are great meat substitutes that provide a significant amount of protein. You can make paneer salad or paneer or tofu curry to incorporate it into your diet.

Nuts And Seeds

Nuts and seeds like pistachios, almonds, peanuts, chia seeds, and pumpkin seeds are excellent sources of protein that can be added to salads, raitas, and smoothies. You can also consume nuts and seeds as a part of an evening snack (gluten free snacks) with a cup of tea and coffee.

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By including these protein-rich options in their diet, vegetarian individuals can ensure they meet their nutritional needs.

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