High Protein Vegetarian Foods in India

TLDR

• High-protein foods help grow and strengthen muscles.
• Vegetarian foods can also be rich in protein.
• With the Hint app, you can also access various high-protein foods.
• High-protein vegetarian foods are also packed with other vitamins and minerals.

Are you looking for high-protein vegetarian options to fuel your muscle-gain journey?

Look no further!

These nutrient-dense and protein-packed vegetarian foods will not only help you achieve your goals but also provide essential vitamins and minerals for your overall health.

With the Hint app, you can access a personalized high-protein diet plan through Hint Pro and Hint Premium subscriptions.

Additionally, features like Pro Workouts and calorie tracking ensure you stay on track with your fitness and nutrition goals.

Let’s dive into the top high-protein vegetarian recipes in India and learn how the Hint app can enhance your health journey.

High Protein Vegetarian Recipe #1: Lassi 

1 glass of Lassi provides 6.4g of protein.

Calories in one glass of lassi are 170.4 kcal. Out of these calories, 53.9% is from carbohydrates, 31% is from fat, and 15% is from protein.

Lassi is a good source of protein, probiotics, riboflavin, phosphorus, and selenium, and an excellent source of calcium, manganese, vitamin B12, and vitamin D.

Benefits: Lassi supports muscle growth, boosts immunity, and aids digestion.

Hint Feature: Track your lassi intake with Hint Pro, and let the app calculate its nutritional contribution to your daily protein target.

High Protein Vegetarian Recipe #2: Yogurt

1 small cup of yogurt provides 5.2g of protein.

Calories in one small cup of yogurt are 63.1 kcal. Out of these calories, 44.6% is from carbohydrates, 22.1% is from fat, and 33.3% is from protein.

Yogurt is a good source of protein, calcium, phosphorus, riboflavin, and an excellent source of vitamin B12, and probiotics.

Benefits: Yogurt helps repair muscles, boosts immunity, and improves gut health.

Hint Feature: With Hint Premium, a dietitian can incorporate yogurt into a customized high-protein meal plan for optimal results.

High Protein Vegetarian Recipe #3: Makhana

100 grams of makhana provides 15.4g of protein.

Calories in 100 grams (one small cup) of makhana are 337.2 kcal. Out of these calories, 76.5% is from carbohydrates, 5.3% is from fat, and 18.3% is from protein.

Makhana is a good source of vitamin A, niacin, vitamin B5, calcium, iron, and potassium, protein, thiamin, vitamin B6, folate, phosphorus, magnesium, copper, manganese. 

Benefits: Makhana strengthens muscles, boosts immunity, and is an excellent snack option.

Hint Feature: Log your makhana snacks in the app to monitor calories and macronutrient intake with ease.

High Protein Vegetarian Recipe #4: Jowar Upma 

1 small cup of jowar upma provides 3.6g of protein.

Calories in one small cup of jowar upma are 133.9 kcal. Out of these calories, 60.4% is from carbohydrates, 28.8% is from fat, and 10.8% is from protein.

Jowar upma is a good source of protein, vitamin D, lutein, alpha-carotene, and an excellent source of dietary fiber, vitamin C, beta-carotene, and vitamin E.

Benefits: Jowar upma improves muscle mass and boosts immunity.

Hint Feature: Hint Pro’s meal planning feature helps you include high-protein recipes like jowar upma in your diet seamlessly.

High Protein Vegetarian Recipe #5: Soya Upma

1 small cup of soya upma provides 8g of protein. 

Calories in one small cup of soya upma are 107.3 kcal. Out of these calories, 35.8% is from carbohydrates, 34.2% is from fat, and 30% is from protein.

Soya Upma is a good source of calcium, and manganese, and an excellent source of protein, iron, dietary fiber, vitamin C, vitamin D, lutein, vitamin E, and beta carotene. 

Benefits: Soya upma aids muscle growth and improves immunity.

Hint Feature: Pro Workouts paired with high-protein meals like soya upma ensure effective muscle gain and recovery.

High Protein Vegetarian Recipe #6: Almond Milk

1 glass of almond milk provides 5.7g of protein. 

Calories in one glass of almond milk are 216.8 kcal. Out of these calories, 17.1% is from carbohydrates, 72.5% is from fat, and 10.5% is from protein.

Almond milk is a good source of protein, dietary fiber, phosphorus, copper, vitamin K, and an excellent source of magnesium, manganese, and vitamin E. 

Benefits: Almond milk is a great milk alternative for vegans and those with lactose intolerance.

Hint Feature: Use Hint Premium to consult dietitians and explore vegan high-protein alternatives like almond milk in your diet.

High Protein Vegetarian Recipe #7: Soya Bhurji

1 small cup of soya bhurji provides 12g of protein.

Calories in one small cup of soya bhurji are 156.1 kcal. Out of these calories, 29.9% is from carbohydrates, 39.4% is from fat, and 30.6% is from protein.

Soya bhurji is a good source of protein, insoluble fiber, vitamin D, and manganese.

Benefits: Soya bhurji promotes muscle growth and lowers bad cholesterol.

Hint Feature: Monitor your protein intake with Hint Pro’s calorie tracking feature, ensuring you meet your daily requirements.

High Protein Vegetarian Recipe #8: Boiled Peanut

1 small cup of boiled peanut provides 12.1g of protein.

Calories in one small cup of boiled peanuts are 313.1 kcal. Out of these calories, 13.5% is from carbohydrates, 71% is from fat, and 15.5% is from protein.

Boiled peanuts are a good source of dietary fiber, phosphorus, copper, selenium, vitamin B6, and folate, and an excellent source of protein, magnesium, niacin, and vitamin E. 

Benefits: Boiled peanuts boost immunity, aid muscle growth, and support weight loss.

Hint Feature: Access a detailed breakdown of your meals with Hint Pro’s nutritional analysis.

High Protein Vegetarian Recipe #9: Paneer Bhurji

1 small cup of paneer bhurji provides 9.9g of protein.

Calories in one small cup of paneer bhurji are 173.4 kcal. Out of these calories, 24.1% is from carbohydrates, 53% is from fat, and 22.8% is from protein.

Paneer bhurji is a good source of protein, folate, vitamin C, vitamin E, and phosphorus, and an excellent source of biotin, calcium, selenium, and vitamin D. 

Benefits: Paneer bhurji strengthens bones and muscles.

Hint Feature: Hint Premium dietitians can customize meal plans featuring paneer for muscle-building diets.

High Protein Vegetarian Recipe #10: Tofu

1 small cup of tofu provides 7.2g of protein.

Calories in one small cup of tofu are 66.6 kcal. Out of these calories, 7.1% is from carbohydrates, 49.9% is from fat, and 43.1% is from protein.

Tofu is a good source of calcium, phosphorus, folate, and niacin and an excellent source of selenium. 

Benefits: Tofu supports muscle strength and bone health.

Hint Feature: The Pro Workouts feature in the Hint app pairs well with protein-rich foods like tofu for optimal muscle recovery.

High Protein Vegetarian Recipe #11:  Boiled Chana Dal

1 small cup of chana dal provides 11.5g of protein.

Calories in one small cup of boiled chana dal are 169.3 kcal. Out of these calories, 57.9% is from carbohydrates, 15% is from fat, and 27.1% is from protein.

Boiled chana dal is a good source of calcium, beta carotene, lutein, riboflavin, niacin, vitamin B6, vitamin C, vitamin D, and an excellent source of dietary fiber, protein, pantothenic acid, potassium, phosphorus, magnesium, iron, zinc, copper, selenium, manganese, thiamin. 

Benefits: Boiled chana dal helps control blood sugar, promotes muscle growth and aids weight loss.

Hint Feature: Hint Premium offers customized meal plans, making boiled chana dal an integral part of your high-protein diet.

Boost Your Muscle Gain Journey with Hint

If you’re ready to take your fitness to the next level, the Hint app is here to support you.

With Hint Pro, access calorie tracking, meal planning, and nutritional insights to ensure your diet aligns with your muscle gain goals.

For a more personalized approach, Hint Premium connects you with dietitians who craft tailored meal plans and provide expert guidance.

Pair your diet with Pro Workouts to build strength and achieve your fitness targets effectively. Download the Hint app today and unlock your potential for a healthier, stronger you!