Top 15 Protein Rich Food for a Balanced Vegetarian Diet: Veg & Vegan Sources

Protein is an integral part of a healthy diet as it helps with the growth of cells, muscles, and vital tissues and sustains normal functioning. A lot of people think that vegetarians don’t get enough protein. Well, that’s a myth. For vegetarians or people who are on a vegan diet, vegetarian protein sources can help you meet your daily protein requirements.

Typically, women require 46 grams of protein and men require 56 grams of protein. However, the exact protein needs vary depending on age, activity level, and other factors. Vegans and vegetarians may find it challenging to meet their protein requirement, but it is easily possible with the right choices and planning their diet smartly in a well planned vegetarian diet . Several plant-based foods are packed with protein, offering adequate strength and nourishment to your body.

This blog explores a variety of veg and vegan sources of protein, along with a simple diet plan that can help you meet your daily protein needs if you are a vegetarian or vegan. So, stay tuned if you don’t want to miss out on anything.

Proteins have a crucial role in your overall health. Especially, if you are a vegetarian, it's extremely important to understand the significance of protein to maintain healthy energy levels and complete well-being. How much protein an individual needs depends on their age, gender, activity level, overall well-being, and overall protein intake.

Typically, adults need approximately 0.8 grams of protein per kg body weight daily. For instance, if your body weight is 60 kg, you need approximately 48 grams of protein daily. However, for pregnant, breastfeeding females and people who are recovering from an illness, the protein requirement may be higher than usual.

• If your body weight is 45kg to 50kg, you need approximately 65 grams to 70 grams of protein.
• If your body weight is 54kg to 59kg, you need around 76 grams to 83 grams of protein.
• If your body weight is 63kg to 68kg, you need around 89 grams to 95 grams of protein.
• Individuals with a body weight of 72kg to 77kg need approximately 102 grams to 108 grams of protein.
• People with a body weight of 81kg to 86kg require around 115 grams to 121 grams of protein.
• If your body weight is 91kg to 95kg, you need around 127 grams to 134 grams of protein.  
• People with a body weight of 100kg to 104kg require approximately 140 grams to 146 grams of protein.

The daily recommended protein intake for athletes ranges between 1.4 and 2.0 grams per kg of body weight. This is considerably higher than the daily recommended dietary allowance for people with a sedentary lifestyle compared to the animal protein intake. The particular amount of protein required depends on the type of sport, training intensity, and specific goals.

People trying to lose weight, obese people, and overweight people need 1.6 to 2.4 grams of protein per kg body weight daily.

Generally, older individuals require more protein than adults. The recommended protein intake ranges between 1.0 and 1.5 grams per kg body weight daily. This intake allows them to maintain muscle mass and strength that starts to decline with age.

Daily recommended intake also differs depending on the protein quality, that is, complete or incomplete proteins. Complete proteins are called complete because they are packed with all nine essential amino acids that are not produced by the body; however, incomplete proteins are called incomplete because they lack these essential amino acids. Complete proteins are usually found in animal-based sources such as eggs, dairy, fish, and meat, which also contain saturated fat . On the other hand, incomplete proteins are found in plant-based sources such as grains, seeds, nuts, and legumes.

If you are a vegan or vegetarian, looking for high-quality vegetarian sources of protein. Here’s what you need to consider:

Cottage cheese is a good option for vegetarians to meet their protein needs. Paneer is a dairy product packed with protein, offering considerable amount of protein per serving. Its  agreat choice for those seeking weight management, muscle growth and overall health.

Curd is another dairy product and a good source of protein. One serving of Greek yogurt contains twice of protein found in Greek yogurt. It can help you feel fuller for a longer period, aiding muscle repair and weight management.

Tofu contains approximately 15 grams of protein per serving. It also contains a considerable amount of iron and calcium. Tempeh, along with black beans, is easy to digest and contains around 19 grams of protein per serving.

Milk is a very common dairy product and is considered your daily dose of protein. A normal-sized glass of milk contains around 8 grams of protein. Milk contains high-quality protein, which means it contains all nine essential amino acids that are not produced inside the body.

Looking for high-protein foods? We got you covered with some excellent vegan protein sources. Here’s the list:

Lentils are lens-shaped, tiny legumes that can be green, black, brown, or red. A cup serving of cooked lentils contains around 18 grams of protein. These are great for vegans, offering a significant amount of protein.

Chickpeas are a great pick for those looking for plant-based proteins. Chana or chickpeas contain a considerable amount of protein, making them a significant addition to a healthy protein protein-rich diet. One cup of chickpeas contains around 14.5 grams of protein.

Rajma can be a valuable addition to protein protein-rich vegan diet. Kidney beans are also rich in fiber, folate, iron, and potassium. A 100-gram serving of cooked kidney beans offers around 8.7 grams of protein.

Soybeans and soy chunks are remarkable sources of protein. Soy chunks are specifically considered a substitute for meat in a vegan diet due to their higher concentration of protein. Soybeans are rich in protein, fiber, and many other nutrients.

Peanuts and peanut butter are wonderful vegan sources of protein. 2 tablespoons of peanut butter contain around 7 grams of protein. Pick the peanut butter without any added sugar, oil, and a limited amount of salt.

Nuts are not just deliciously crunchy but also a rich source of protein and healthy fats. A 28-gram serving of nuts, including almonds, cashews, and walnuts, contains approximately 7 grams of protein.

Certain seeds can be a great addition to protein rich food veg and a protein-rich vegan diet. A handful of sunflower seeds contains around 6 grams of protein. Chia seeds are an excellent source of complete protein, containing all nine essential amino acids. 18% of flaxseed’s weight is protein.

Qunio is maong the most popular vegan protein sources of protein. One cup serving of quinoa contains around 8 grams of protein. It is also a wonderful source of B vitamins, manganese, magnesium and phosphorus.

So, if you are also someone who thinks that vegans and vegetarians can not meet their protein needs because they don’t eat meat and fish, etc. Check out the protein-rich vegetables as mentioned below:

Green peas are deliciously filling and also a wonderful source of protein. One cup serving of green peas provides around 8 grams of protein, which is adequate to meet your protein needs.

Spinach is a good source of protein. A 100-gram serving of spinach offers around 2.9 grams of protein along with other nutrients such as iron, folate, vitamins A, C, and K.

Broccoli does not contain as much protein as beans and meat, but it definitely contains a decent amount. One cup serving of cooked broccoli contains approximately 6 grams of protein.

The leafy green kale gets 21% of its calories from protein. Kale has quite a high protein amount as compared to many fruits and vegetables. 2 cups of uncooked kale contains around 4.5 grams of protein.

Sweet and tasty corn can be consumed boiled, roasted, or steamed to get a protein boost. A 100-gram serving of sweet corn contains around 3.3 grams of protein with zero fat nd cholesterol.

Moring are an excellent source of protein  especially the leaves. 100 grams of fresh moringa leaves contain approximately 9.8 grams of protein along with many essential viatmins and minerals.

So now, we are done with all other protein-rich foods for vega nd vegan diet, let's jump to protein-rich fruits. Here’s what you need to add to your diet:

Guava offers a decent amount of protein as compared to other fruits. One cup serving of guava comprises around 4.2 grams of protein.

The highly nutritious superfood is loaded with vitamins, minerals, and macronutrients. Avocado is gaining popularity among vegetarian fitness freaks and bodybuilders due to its protein-rich profile.

Jackfruit contains many essential nutrients such as vitamin C, fiber, and potassium. One cup serving of jackfruit comprises approximately 3 grams of protein.

A 100-gram cup of dried apricots offers around 3.4 grams of protein. As compared to other protein-rich foods such as meat and nuts, dried apricots contain quite small protein, but still, it can be adequate for vegans when eaten as part of a healthy, balanced diet.

A 100-gram serving of raisins comprises approximately 3.28 grams of protein. Raisins can be added to your vegan or vegetarian diet to get a good amount of protein.

You must be thinking, how can you incorporate above mentioned vegetarian protein sources in India? So here we come with the answer. Check out the protein-rich veg food in India by meal type.

Breakfast works like the primary fuel booster of the day. You can eat 2 medium moon chilla (14 grams of protein), sprouts, and besan dosa. You can pair the dosa and chilla with mint chutney and herbal tea or black coffee. Additionally, you can also have a serving of Greek yogurt with sprinkled chia seeds (10 grams of protein).

Lunch is like the key meal of the day. You can eat dal, chickpea curry, sambar, curd-rice or rajma-rice. Pair these with 2 whole wheat rotis (6 grams of protein), vegetable salad including cucumber, onion, tomato with sprinkled seeds (2-3 grams of protein). Additioanlly you can have buttermilk or palin curd (3 grams if protein).

You can have protein laddoos, roasted chana, roasted almonds, roasted pumpkin seeds, and trail mix for snacks. After dinner, you can have soy milk that is rich in protein. Moreover, you can have a guava, avocado, or any protein-rich fruit as mentioned above.

At the dinner, you can have tofu curry, paneer bhurji, quinoa pulao, moon dal khichdi, and sautéed leafy greens. Dinner should be protein-rich as well as easily digestible.

Conscious meal planning is extremely important to meet your protein needs if you are vegan or vegetarian. Each meal should include high protein sources of plant protein combining a variety of tasty nutrients.

Breakfast: Eat 1 cup of mixed berries, ¼ cup of nuts, one cup of Greek yogurt, 2slices of wheat toast with peanut butter.

Lunch: One cup of quinoa, 1/4th slice of avocado, and ½ cup of mixed greens.

Dinner: One cup of brown rice with one or 2 cups of lentil curry, steamed vegetables such as broccoli.

Snacks: One guava with roasted nuts or cheese.

Eat approximately 2 grams of protein per kg body weight every day for healthy muscle growth and repair. Pick protein-rich fruits, vegetables, whole grains, nuts, and seeds for sustained energy and fiber. Ensure intake of pre-workout snacks and post-workout protein.

• Combine legumes and grains such as dal and rice to increase the absorption of protein.
• Saliva contains crucial enzymes for the breakdown process of protein, so make sure you chew your food thoroughly.
• Space out your protein intake across the day, allowing better absorption in comparison to consuming everything at once.
• Maintain adequate hydration, which is essential for smooth digestion and better nutrient absorption.
• Combine protein-rich foods with probiotics that improve protein digestion and gut health. 
• Avoid taking antacids right after or before your meals, as these can interfere with acid production in the stomach.

Protein is not just associated with muscles, but it is also important for energy, immunity, and overall well-being. Vegans and vegetarians can easily meet their protein needs by focusing on the right choices and encouraging mindful meal planning. Vegetarians and vegans can enjoy protein-packed foods, ensuring adequate protein consumption. Combine a variety of vegetarian protein-rich foods, ensuring vegans and vegetarians get all essential amino acids. Whether you are a fitness freak or just looking for a balanced diet, adding a range of high protein vegetarian foods will maintain your strength and health.

***Medical Disclaimer - The following information is for educational purposes only. No information provided on this website, including text, graphics, and images, is intended as a substitute for professional medical advice. Please consult with your doctor about specific medical advice about your condition(s).