02 Dec 35 Vegetarian High protein Indian Foods – Muscle building & Weight loss
Hello Friends, I am Seema and I lost 28 Kilo weight naturally. You can view my weight loss Journey and Diet here.
Today we will talk about High Quality Protein Rich Foods.
Protein is the building block of our bones, muscles, skin, blood and even our nails and hair are mainly made of protein. Thus protein is necessary for our overall body development. Also, our body does not store protein, which means that it needs protein almost daily to work efficiently.
High protein and low fat/carb diet are effective for weight loss as Protein has high satiety which helps you in keeping full and suppresses cravings. Natural Protein rich foods are also #1 requirement for body building. But we Indians think, there are very less natural high protein sources for vegetarian and vegans.
So here, with my 28 kilo weight loss experience, I am busting this myth and enlightening you upon 35 best high Protein Vegetarian food items available in India.
Protein Quality score and Amino Acids
Protein is made up of 21 Amino Acids, in which 9 are extremely essential for human body. Protein quality depends on how much and how many Essential Amino acids are present in a particular protein food item. A very Good Protein count for health has around 100 or above Amino acid profile.
Here, we have made our Protein rich Indian vegetarian foods list according to Protein quality score.
How much Protein in a day – For a healthy Adult, 50 Grams of protein (10% of total calories) is required every day. For a Muscle builder, it is around 120-150 grams according to his weight, and for weight loss, it is 30% of your Daily caloric value.
Don’t Forget to check – Last 3 foods in list with highest protein content (Bit Controversial).
1. Peanut and Peanut Butter – Plant based Protein
One Serving size means One Handful (28 Grams = 1oz = 1/3cup) of Peanuts,
| Calories: 170 | Protein: 6.6g (13% of Daily need) |
| Carbs: 6g | Fat: 13.9g |
One Serving size around 2 tbsp (30g) of Peanut butter has
| Calories: 188 | Protein: 9.4g (19% of Daily need) |
| Carbs: 5.7g | Fat: 15g |
Protein Quality Score – 66 (Good, Many Amino Acids)
Notable Nutrition’s – Omega-6 fatty acids, Vitamin E, Folate, Magnesium, Fiber
Benefits – Yeah it’s in top of our vegetarian protein foods list as Peanut is an energetic food, which has high quality, natural protein with good fiber and it helps you to feel fuller for longer and decrease your cravings. Also, it has good fat (mono saturated), which is good for our heart and overall health.
So over all, it is quite good for weight loss and great for Muscle gain.
How much to eat daily – You should eat this according to your daily Caloric value. For weight loss, 10-20 grams of peanuts are fine. An Average person should consume around 28 grams and for muscle building or weight gain, you can add 40 grams or even more in your protein diet, if you do high intensity workouts daily.
When and how to eat – As we all know, Morning or lunch time is good to eat protein, but you can also eat it as a snack between meals. Peanuts can be eaten raw. You can also eat peanut butter raw or with Indian Roti, bread or with Paneer, etc.
2. Almonds
One serving around One Handful (1 ounce or 28 Grams, 23 Pieces) of almonds has,
| Calories: 162 | Protein: 6 g (12% daily need) |
| Carbs: 6 g | Fat: 14 g |
Protein Quality Score – 64 (Good, Many Amino Acids)
Notable Nutrition’s – Dietary fiber, Calcium, Magnesium, Vitamin E, Manganese
Benefits – Almonds are famous plant based natural protein rich source. They are full of nutrients like Fiber, good fat, Vitamin E and antioxidants. With increasing memory power, they control the blood sugar level and Bad Cholesterol, which makes it good for diabetes and heart as well. With Low carb, High Protein and Fiber, they help you in keeping full, suppress cravings and improve digestion, which makes them a great food for weight loss. With increasing lean mass, almonds also manage inflammation which is required for body Building.
How much to eat daily – You should not eat more than 23 almonds, which is 1 ounce or 28- 30 grams, if you do not want to gain weight. For weight loss 10 almonds a day is fine.
When and how to eat – Almonds, if eaten in the morning on an empty stomach, are the most beneficial. For weight loss, Soak 10- 11 almonds overnight and consume them in the morning, immediately after waking up and do the same at night.
3. Paneer ( Amul )
One Serving size around 50 Grams of Indian Paneer has,
| Calories: 289 | Protein: 7 g (12% daily need) |
| Carbs: 1 g | Fat: 7.5 g |
Protein Quality Score – 107 (Awesome, Many Amino Acids)
Notable Nutrition’s – Calcium, Vitamin D, Riboflavin, Phosphorus
Benefits – Paneer is most famous Indian Protein rich Food and popular vegetarian protein source for meat replacement. Constituting important fatty acids, Paneer also increases the fat burning process and helps in losing weight at a faster pace. Apart from these factors, Paneer also fights cancer by eliminating cancerous cells from the body. It is also high in calcium content, which helps in building stronger teeth and bones.
How much to eat daily – Ideally, 50 grams Paneer is a considerable amount for an average person, around 25 grams who is trying to lose weight and 100-150 grams for muscle building or weight gain high protein veg diet.
When and how to eat – Paneer is best eaten in the morning or in the afternoon for lunch, as it can get heavy on your stomach if eaten at night before sleeping. You can stir fry it with some vegetables, add it raw in your salad, or simply it raw with some salt and pepper on it. This is beneficial for both, weight loss and body building.
Also Read – 20 Best Home Remedies To Lose Weight Naturally
4. Pista (Pistachio)
One Serving size 28 gram (1 ounce, dry roasted) of pistachios have,
| Calories: 161 | Protein: 6 g (12% daily need) |
| Carbs: 7.8 g | Fat: 13 g |
Protein Quality Score – 100 (Very good, Many Amino Acids)
Notable Nutrition’s – Omega-3, Omega-6, Zinc, Copper, Manganese
Benefits – Since pistachios are high protein vegan food, they help in making you feel full and also help in improving exercise performance. They are helpful in weight loss since they increase metabolism and also in reducing inflammation. For the body builders, pistachios provide muscle building nutrients and protein for toning and synthesis. It also provides antioxidant properties and prevents dryness from skin.
How much to eat daily – Max 1 handful or 1.5 ounces or 40- 45 kernels of pistachios are recommended for normal people and those who are trying to lose weight. For gaining weight and muscle building, you can go up to 2 ounces of pistachios to gain maximum protein.
When and how to eat – Divide your consumption 2 times in a day and consume these nuts as a snack. Have 25 kernels in the morning and the rest in the evening. You can divide your consumption according to the number given and suggested for weight loss and muscle gain respectively.
5. Roasted chana
One serving of roasted chana (50 grams) has,
| Calories: 82 | Protein: 4.5 g (9% daily need) |
| Carbs: 13 g | Fat: 1.5 g |
Benefits –A popular Indian protein source, which is also rich in fiber and has a low glycemic index, which is beneficial for weight loss as well as blood sugar levels. Roasted chana boost your Immunity and energy level. Being rich in protein as well , it definitely helps in building muscles. It also provides iron and treats anemia.
How much to eat – A handful of low fat roasted chana is advised for people who are trying to lose weight. The people who are building muscles or want to increase weight can take up to 100 grams of roasted chana.
When and how to eat – Roasted chana is best eaten raw as a snack between meals, for both the people who are losing weight and people who are building muscles.
Also Read– 16 Vegetarian Breakfast recipes for Weight Loss.
6. Indian dahi (Amul Dahi)
One Serving around 1 cup (250ml) of Yogurt have,
| Calories: 155 | Protein: 10.25 g (20% daily need) |
| Carbs: 11 g | Fat: 12.4 g |
Notable Nutrition’s – Selenium, Phosphorus, Niacin, Thiamin
Benefits- Eating plain curd helps in reducing the production of cortisol, which is the hormone responsible for a number of weight loss problems such as obesity and cholesterol. It is also helps in improving digestion, which is useful in acting on the metabolic rate. It is also useful in the absorption of useful nutrients in the body such as vitamins and protein. It also boosts immunity and is good for your skin and bones.
How much to eat daily – 1 cup of plain curd is necessary to be taken for the people trying to lose weight, 1- 2 cups for normal people and muscle builders can consume up to 3 cups for maximum protein intake.
When and how to eat – You should always include 1 cup of curd with your lunch meal to gain maximum absorption of nutrients. The body builders are suggested to take 1 to 3 cups of curd post workout for protein gain.
7. Besan ( Gram Flour)
One Serving of Besan Flour around 23 Grams(1/4 cup) has,
| Calories: 89 | Protein: 5.2 g (10% daily need) |
| Carbs: 13.3 g | Fat: 1.6 g |
Protein Quality Score – 106 (Very Good, Many Amino Acids)
Notable Nutrition’s – Omega-6 fatty acid, Folate, Copper, Magnesium, Zinc
Benefits – This low fat High protein vegetarian Food has 38% protein and 20% fat, it makes for a perfect weight loss Indian food. Also besan is gluten free, so it’s a great alternative for Gluten. It is high in Phosphorus which combines with calcium and strengthens the bones. As Besan is good in Thiamin vitamin, which gives us energy during fatigue and iron content prevents anemia.
How much to eat daily – Sudden consumption of gram flour can cause digestion issues as it is high in fiber and low in starch. Start with 1/4 cup and gradually increase it according to need until you are accustomed with the consumption.
When and how to eat– Gram flour is prepared using either roasted chickpea or plain chickpea. You can prepare a number of recipes and dishes using gram flour such as Indian besan chilla or flat pancakes for those trying to lose weight, or simply pair it with cheese for those building muscles or want to gain weight.
Also Read – 16 healthy snacks for weight loss – Indian
8. Chawle (Cowpeas)
One serving of Cowpeas 86g (1/2 cup Cooked , Boiled Without salt) has,
| Calories: 100 | Protein: 6.6 g (13% daily need) |
| Carbs: 18 g | Fat: 0.4 g |
Remember: ¼ cup uncooked = ½ cup cooked Beans
Protein Quality Score – 101 ( Very Good, Many Amino Acids)
Notable Nutrition’s – High Dietary Fiber, Iron, Phosphorus, Thiamin, Folate
Benefits – Cowpeas are extremely beneficial in weight loss as per natural protein quantity, they are low in fat and are quite rich in dietary fiber. It helps in lowering blood cholesterol level and improving digestion. Rich in antioxidants and vitamins, it also helps in protecting the skin cells from damage.
How much to eat – For people losing weight one serving of cooked cowpeas is enough and for people building muscles, not more than 2 cups are required.
When and how to eat – Cowpeas are best eaten at breakfast. For people losing weight and building muscles, cowpeas can be steamed and after soaking them overnight and added with spices, onions and tomatoes.
9. Green Peas (Vegetable)
One serving around 72g (1/2 cup raw) of green peas has,
| Calories: 58 | Protein: 4 g (8% daily need) |
| Carbs: 10 g | Fat: 0.3 g |
Protein Quality Score – 84 (Good, Many Amino Acids)
Notable Nutrition’s – High Dietary Fiber, Vitamin C, Vitamin K, Folate, Manganese
Benefits – Being low in calories and high in fiber, protein, green peas can be eaten without worrying about exceeding the caloric value and you can get full faster. It is also helpful in keeping your blood sugar at bay. For the body builders, it is a useful ingredient since it is loaded with protein density. It also prevents wrinkles and saves from osteoporosis.
How much to eat – One cup of low calorie green peas for those trying to lose weight and one to three cups for those who are trying to build muscles. This low fat, low calorie food comes in those few protein rich vegetables, that’s why its famous in Protein rich diet for vegan bodybuilders.
When and how to eat – Frozen peas can be eaten directly between meals as a snack or added to salads during dinner for those who are trying to lose weight. The people building muscles can shallow fry this protein rich vegetable with onions and spices to gain maximum taste and quantity of peas.
Also Read – Top 5 Patanjali Products for Weight Loss
10. Cashew
One serving of cashew nuts around 28 grams(1 ounce, 18 Kernals) has,
| Calories: 155 | Protein: 5.1 g (10% daily need) |
| Carbs: 9.2 g | Fat: 12.3 g |
Protein Quality Score – 100 ( Very Good, Many Amino Acids)
Notable Nutrition’s – Omega-6, Saturated Fat, Vitamin K, Iron, Copper
Benefits –Cashew nuts are high in monounsaturated fat(Good Fat), Omega- 3 and Omega-6fatty acids which can aid in weight loss by increasing metabolic rate, useful for burning fat. Cashew’s are naturally cholesterol free and reduce blood pressure. they also help in improving skin and hair.
How much to eat – As Cashew’s are high in fat, 5-6 cashew nuts for losing weight and up to 18 cashew nuts for gaining weight, are an appropriate quantity.
When and how to eat – Eat as a snack between meals or toss them in your salad for breakfast or lunch, for both the weight loss and building muscles program.
11. Oatmeal Instant
One serving of Quaker oats flour (40 grams) has,
| Calories: 151 | Protein: 7 g |
| Carbs: 27 g | Fat: 2.6 g |
Oats Flour Protein Quality Score – 100 ( Very Good, Many Amino Acids)
Notable Nutrition’s – Dietary fiber, Magnesium, Iron
Benefits – Oatmeal consists of 4 g of dietary fiber, which is 10% of daily requirement. We all know that fiber makes us feel full and reduces cravings. Even Oats flour is gluten free as well, which is also well mentioned above. For the muscle builders, it is beneficial too due high protein low fat content per serving.
How much to eat – One serving, which is 40g, is advisable for weight losers and 1 cup of oatmeal is advisable for body builders.
When and how to eat – Oats flour is processed from oats grain. To consume it, both weight losers and muscle builders can prepare oats pancakes with honey, yogurt or a savory dish with vegetables.
12. Milk
One serving of buffalo milk (250 ml, 1 Indian Glass of Pasteurised Buffalo Dairy Milk) has,
| Calories: 195 | Protein: 8.6g (17% of daily need) |
| Carbs: 12.5g | Fat: 12.5g |
Protein Quality Score – 100 ( Very Good, Many Amino Acids)
Notable Nutrition’s – Omega-6, Saturated Fat, Vitamin K, Iron, Copper
Benefits – Vegetarians love milk due to its high calcium and protein content. Buffalo milk is high in micronutrients such as vitamins and essential nutrients such as calcium and phosphorus, which are responsible in increasing metabolic rate and thus accelerates fat burning. An excellent source of protein, it is essential for the body builders to consume it. As Milk is also a good source of calcium, which provides healthy tooth and bone health.
How much to Drink – One glass of buffalo milk is recommended for both, losing weight and building muscles as it is high in fat but if you want to gain weight, you can drink 3 glasses.
When and how to Drink – Milk is best consumed in the morning for breakfast. You can have plain milk for losing weight or add fruits or banana for weight gain.
Also Read – 4 easy hand Mudras to reduce Belly Fat.
13. Kidney Beans (Rajma)
One serving of Cooked red kidney beans 88g (1/2 cup Cooked , Boiled Without salt) has,
| Calories: 112 | Protein: 7.7 g (15% daily need) |
| Carbs: 20 g | Fat: 0.5 g |
Remember: ¼ cup uncooked = ½ cup cooked Beans
Protein Quality Score – 104 (Very Good, Many Amino Acids)
Notable Nutrition’s – High Dietary Fiber, Folate, Iron,Phosphorus, Manganese
Benefits – Kidney beans are one of the best plant based vegan protein source. They are in the list of the world’s healthiest food items list and plant based protein. As they are also high in iron, they increase energy level. It has Vitamin K which increases brain function and they also decrease Carb metabolism which prevents blood sugar hike after meals, which helps in weight loss. For gaining muscle mass, they are effective substitute of Meats for vegetarians.
How much to eat daily –For those building muscles, 2 cups of cooked beans are required as they need around 0.8 to 0.9 grams of protein per kg to build and gain muscles. For vegan weight loss diet these low fat high protein kidney beans are good option, 1/2 cup cooked is appropriate for them.
When and how to eat – Kidney beans need to be boiled before consumption as they are unsuitable to be consumed in their raw form and can cause an upset stomach if done so. Boil one cup of rajma and add necessary curry spices to make rajma curry. Again, this is an excellent way of losing weight and building muscles.
14. Walnuts
One serving size around 28g ( 1 ounce, 14 halves) of walnuts have,
| Calories: 185 | Protein: 4.3 g (9% daily need) |
| Carbs: 3.9 g | Fat: 18.4 g |
Protein Quality Score – 57 ( Below Average, Few Amino Acids)
Notable Nutrition’s – Omega-3, Omega-6, Saturated Fat, Vitamin K, Iron, Copper
Benefits – Walnuts are loaded with unsaturated fatty acids, which are useful for reducing high cholesterol levels and promoting healthy heart functioning. It is also full of antioxidants, which is useful for eliminating toxins from the body and promoting fat loss. With Enough protein walnuts are the only nuts, which contains large quantities of Omega-3 fatty acids, which helps in building Muscles.
How much to eat – One serving of low carb walnuts, which is 12- 14 halves are recommended for weight loss and muscle building as more amount can cause side effects.
When and how to eat – Walnuts are beneficial if eaten raw between the meals. Especially in the morning, for both the weight losers and muscle builders.
15. Sprouted Moong (Green gram/ Moong beans)
One serving size around 104g (1 cup, Sprouted) has,
| Calories: 31 | Protein: 3.2 g (6% daily need) |
| Carbs: 6.2 g | Fat: 0.2 g |
Protein Quality Score – 67 (Average, Average Amino Acids)
Notable Nutrition’s – Vitamin C, Vitamin K, Folate, Copper, Manganese
Benefits –Moong beans are rich source of protein and fiber, along with antioxidants that eliminate toxins from the body and help in burning fat. Moong beans are full of plant based protein content, with globulin and albumin being the main protein storages, which help in building and toning muscles. It also has an anti- diabetic effect which can help in treating type- 2 diabetes.
How much to eat – Due it extremely nutritious, low caloric and fat value, it’s a super food for weight watchers. For both, vegetarian weight watchers and muscle builders, one cup of sprouted moong beans is an appropriate quantity, and should not be exceeded.
How to eat – Sprouts need to be soaked overnight and then boiled or steamed. For people trying to lose weight, add chopped vegetables and lemon juice to have it as a salad and for the body builders, you can also prepare Moong Dal Parathas with oats or barley flour.
Also Read – 4 Best Sprout Salads for Weight Loss.
16. Chole (Chickpeas)
One serving of Soybean 82g (1/2 cup Cooked , Boiled Without salt) has,
| Calories: 134 | Protein: 7.25 g (15% daily need) |
| Carbs: 22 g | Fat: 2.1 g |
Protein Quality Score – 106 (Very good, Many Amino Acids)
Notable Nutrition’s – High Fiber, Folate, Iron, Phosphorus, Copper, Manganese
Benefits – Chickpeas or chole are necessary for weight loss as other pulses, they are rich in fiber and protein content. It is essential for both, losing weight and building muscles. It is also rich in manganese, which is helpful in promoting healthy bones.
How much to eat – ½ cup of cooked chole is an appropriate quantity for weight loss and 1 cup for building muscles.
When and how to eat – You need to boil the chickpeas before consuming them. You can either prepare a salad with raw chopped vegetables for breakfast for weight loss, or make its Indian sabji for additional protein for building muscles.
17. Broccoli
One serving of broccoli 90g (1cup, raw, chopped) have,
| Calories: 30 | Protein: 2.6 g (5% daily need) |
| Carbs: 6 g | Fat: 0.3 g |
Protein Quality Score – 83 (Good, Many Amino Acids)
Notable Nutrition’s – Very High in Vitamin C, Vitamin K
Benefits – This Vegetable Protein source broccoli is full of soluble fiber which keeps you full and keeps your blood sugar at bay. It is also extremely low in calories, which is again beneficial to those who are trying to lose weight. Broccoli also has Phytochemicals, which helps to decrease the estrogen, which intern helps to increase testosterone level, that’s why Broccoli is a staple food in bodybuilding diet.
How much to eat – The appropriate quantity of broccoli for those who are losing weight is ½ to 1 cup, as per daily caloric value and around 2 cups for people gaining weight.
How to eat – This protein rich vegetable is the most beneficial if eaten in the morning for breakfast. You can boil and add it raw in your salad if losing weight or you can make a heavy smoothie with bananas and apples to build your muscles.
Calculate Yourself – How many calories should you eat per day to lose weight?
High Protein Dalen
18. Yellow Toor dal(Split Pigeon peas)
One serving of Cooked yellow Toor dal 100g (1/2 cup Cooked , Boiled Without salt) has,
| Calories: 115 | Protein: 8.2 g (16% daily need) |
| Carbs: 21 g | Fat: 0.4 g |
Remember : ¼ cup uncooked = ½ cup cooked Beans
Protein Quality Score – 106 (Very Good, Many Amino Acids)
Notable Nutrition’s – High Fiber, Thiamin, Folate, Potassium, Manganese
Benefits – Yellow dal the Famous Indian protein rich Food. High fiber content in toor dal can help in preventing constipation and helps in digestion, which also helps in improving metabolism and keeping you full. Being extremely low in fat content, it is an excellent source of nutrition for vegetarian weight watchers. It also prevents cardiovascular diseases and heart strokes. It is quite essential for pregnant women and those trying to get pregnant and boosts immunity.
How much to eat – 1/2 cup of cooked Toor dal is recommended for normal people and people who are trying to lose weight and up to 2 cups for muscle builders or gaining weight.
When and how to eat – Toor dal can be best incorporated as khichdi for losing weight and for people building muscles, you can pressure cook it and add necessary spices. It is suitable for breakfast as well as lunch.
19. Black gram/ Sabut urad dal
One serving of Black Gram 86g (1/2 cup Cooked , Boiled Without salt) has,
| Calories: 113 | Protein: 7.6 g (15% daily need) |
| Carbs: 20.4 g | Fat: 0.8 g |
Remember : ¼ cup uncooked = ½ cup cooked Beans
Protein Quality Score – 103 (Very Good, Many Amino Acids)
Notable Nutrition’s – Very High Fiber, Thiamin, Folate, Magnesium, Manganese
Benefits –The essential micronutrients present in black gram such as antioxidants, vitamins and minerals help in building metabolism and thus burning more fat. Black gram also improves Bone Mineral Density and prevent from Diabetes. The vegan body builders are benefitted too as it helps in providing long lasting energy and a heavy protein source. It also improves digestion and stabilizes blood sugar.
How much to eat – 1/2 cup cooked is recommended for people trying to lose weight and people building muscles.
When and how to eat – You need to soak the urad dal for around 4- 6 hours before consumption. You can add spices and chopped vegetables and prepare parathas or pancakes. This works best if eaten in the morning for breakfast.
Also Read – 10 Indian Weight loss Vegetarian Foods – Backed by Science
20. Masoor dal/ Pink lentil
One serving of Pink Lentil 48g (1/4 cup, Raw) has,
| Calories: 165 | Protein: 12 g (24% daily need) |
| Carbs: 28 g | Fat: 1 g |
Protein Quality Score – 86 (Good, Many Amino Acids)
Notable Nutrition’s – High Fiber, Iron,Vitamin B6, Folate, Copper, Manganese
Benefits – Being low in fat and high in protein and fiber content, Masoor dal can be extremely beneficial for losing weight. It makes you feel full for a long time and eliminates the need to binge- eat. For the Veg muscle builders, it provides a lot of energy to lift in addition to the protein content. It is also rich in potassium and iron which can treat anemia along with providing a healthy skin.
How much to eat – 1/4 cup of Moong dal (around 50 grams) per day is recommended for losing weight and up to 1 cup building muscles.
How to eat – There are a number of recipes which can be used to consume Masoor dal. You can add spices and vegetables to prepare a soup for weight loss or make Indian moong masoor dal khichdi for gaining weight.
21. Horse gram
One serving of horse gram (1/4 cup) has,
| Calories: 180 | Protein: 12 g (24% daily need) |
| Carbs: 32 g | Fat: 1 g |
Benefits – Horse gram is Famous Natural high protein food in South India. It burns the existing fat from the fat cells and thus helps in weight loss. It also provides energy in your body to exercise and lift more weights, which ultimately helps in building muscles. It is also easy to digest and improves the digestive system.
How much to eat – ¼ cup of horse gram is recommended for people losing weight and up to 1 cup for people who want to gain weight.
When and how to eat – You can prepare horse gram soup or water and consume it in the morning to lose weight. People building muscles can prepare its powder and consume it with water once or twice in a day.
Also Read – Five Best Green Tea for Weight Loss in India.
22. Protein Laddoo
One serving of protein laddoo is about 20 grams, I am not sure about its Protein quantity but I am using it from a year, so I can say it’s amazing protein source and increase your metabolism.
Benefits – Indian Naturopath Dr Shalini’s Protein laddoo provides you with energy and keeps you full for a long time. It does not let you crave for heavy food, which ultimately saves you from exceeding the calorie limit. It is loaded with healthy fat and Omega- 3 fatty acids, which provide healthy heart functioning.
The antioxidants and protein content help in building muscles as well. The additional vitamins and minerals are good for your overall health. You can say it’s a good meat substitute protein food for vegetarians.
How much to eat – ½ to 1 protein laddoo(20gram) per day is recommended for weight losers. Up to 2 laddoo’s for body builders and weight gain.
When and how to eat – People losing weight can have this snack for breakfast or even before sleep to increase metabolism and the body builders need to have it post workout. To make this, you can follow the method Dr Shalini’s Recipe Here.
Cereal Flours
Barley flour
One Serving around 45 gram (1/4 cup) of barley flour has,
| Calories: 128 | Protein: 3.8 g (7.6% daily need) |
| Carbs: 27 g | Fat: 0.6 g |
Protein Quality Score – 73 (okay, Average Amino Acids)
Notable Nutrition’s – High Fiber, Selenium, Phosphorus, Niacin, Thiamin
Benefits- For vegetarians Barley flour is one of the Best sources of Protein, soluble fiber and other nutrition’s, which keeps you full and improved cholesterol levels. It also helps in lowering blood sugar levels. For both the weight watchers and the muscle builders, barley flour helps in improving cardiovascular health. It tones muscles and helps in burning fat as well. It also keeps diabetes at bay.
How much to eat daily – One serving of barley flour is a considerable amount since it is high in carbohydrate content, especially for those who are watching weight and body builders as well.
When and how to eat – You can easily prepare barley roti out of barley flour. The method of preparation is similar to the normal wheat roti which we prepare. This is beneficial for weight loss, and can be eaten for breakfast or lunch. For the muscle builders, you simply need to add paneer or rajma with it, to gain maximum protein content from one meal of diet plan, either breakfast or lunch.
24. Pearl Millet (Bajra)
One serving of Bajra (30 grams) has,
| Calories: 113 | Protein: 3.3 g (6% daily need) |
| Carbs: 22g | Fat: 1.3 g |
Protein Quality– Its Protein Quality score is 38 ( Below Average)
Benefits –North Indians love Bajra in winters. Bajra flour is quite rich in niacin, which is an essential vitamin responsible for promoting heart health and lowering cholesterol levels. The insoluble fiber present also helps in keeping you full and provides easy digestion.
Barja is known to provide extreme energy levels through its high source of amino acids, which is useful in building muscles. Apart from that, pearl millet is rich in iron, which treats anemia and gives additional energy.
How much to eat – 30 grams of bajra flour is recommended for people trying to lose weight and 100 grams for those who are building muscles.
When and how to eat – The best way to consume bajra flour is by preparing its Indian roti or Bajra Khichdi. You can have it either for breakfast or lunch, with yogurt, Some Jaggary or Indian sabji.
25. Wheat flour
One serving of wheat flour around 30g(1 Medium Chapati/roti, Raw/Flour) has,
| Calories: 113 | Protein: 3.2 g (6% daily need) |
| Carbs: 23.8 g | Fat: 0.3 g |
Protein Quality Score – 43 (Average, Few Amino Acids).
Protein Quality score of Roti is not much but as a normal north Indian eat 5 Chapati’s a day, so it’s around 16g Protein and 4.25g Fiber intake, Which is good in total.
Notable Nutrition’s – Folate, Manganese, Selenium, Thiamin, iron
Benefits –Wheat flour is good for health that’s why Roti is Staple foods for north Indians from centuries. Wheat flour has some good vitamins and minerals, and is rich in fiber as well. It provides low energy density, which is makes you full instantly. Wheat flour is beneficial for improving metabolism and reducing chronic inflammation.
How much to eat – 60 grams for weight losers and up to 200 grams of wheat flour for weight gain is recommended.
When and how to eat – Wheat flour is best used as chapattis with sabji, which can be eaten for breakfast or lunch.
Also Read – Rice vs Wheat Roti for Weight Loss – what should you eat?
Flakes – Ready to eat
26. Wheat flakes – Highly Nutritious
One serving of Ready to Eat Kellogg’s wheat flakes 29 grams (3/4 cups, All Bran Kellogg’s) has,
| Calories: 92 | Protein: 3 g (6% daily need) |
| Carbs: 23 g | Fat: 0.5 g |
Notable Nutrition’s – 100% daily Value of Vitamin B-12, Vitamin C, Iron, Vitamin B-6 (WOW)
Benefits – The main benefit of all wheat bran flakes is providing fiber. It is rich in dietary fiber which helps in keeping you feel full for long and reduce cravings. For the muscle builders, it provides additional energy to work out hard. It is also loaded with iron and vitamins which provides additional nutrition for healthy functioning of the body.
How much to eat – One serving of wheat bran flakes is 30 grams, which is the daily recommended intake for both, weight losers and body builders.
When and how to eat – 30 grams of bran flakes combined with 150- 200 ml of skimmed milk in the breakfast is ideal for all type of people. You can top it with honey or dried fruits to increase its nutrition value.
27. Corn flakes (Kellogg’s)
One serving of Ready to eat Kellogg’s corn flakes 28g (1cup) has,
| Calories: 100 | Protein: 2.1 g (4% daily need) |
| Carbs: 23.5 g | Fat: 0.1 g |
Notable Nutrition’s – Iron, Vitamin B-6, Vitamin B-12, Vitamin A
Benefits – Low in sugar and calorie count, cornflakes help in losing weight if eaten in moderation. It is also rich in thiamine, which is essential for increasing metabolic rate, thus helpful in building muscles and burning fat. Corn flakes also provide folate, which is the key to forming new cells.
How much to eat – One serving of Kellogg’s corn flakes consists of 30 grams of flakes, which is the daily recommended intake for all peoples.
When and how to eat – 30 grams of corn flakes combined with 150- 200 ml of skimmed milk is effective, light and energetic breakfast for everyone.
Also check – The Famous Methi Ajwain Kala Jeera Benefits for Weight Loss.
Seeds – Mostly overlooked
28. Pumpkin Seeds
One Serving; ONLY 2 tablespoons (28 Grams=85 seeds) of pumpkin seeds have,
| Calories: 125 | Protein: 5 g (10% daily need) |
| Carbs: 15 g | Fat: 5 g |
Protein Quality Score – 136 (EXCELLENT, Almost all Amino Acids)
Notable Nutrition’s – Omega-3, Omega-6, Zinc, Copper, Manganese
Benefits –These wonder seeds are rich in natural protein and essential fatty acids such as Omega- 3 and Omega- 6, which provide muscle build- up and healthy heart and prevents it from diseases, respectively. It is also essential for reducing obesity as it reduces fat build- up on artery walls. Pumpkin seeds are high in magnesium content and provide strong bone density and strong teeth.
How much to eat daily – 2 tablespoons of roasted pumpkin seeds are recommended for daily intake. You should not exceed the consumption more than 2 tablespoons as these are high in fat content and are prone to rancidity.
When and how to eat – You can incorporate pumpkin seeds in vegetable or fruit salads for those trying to lose weight, mix them with granola and nuts for more protein intake and body building, or bake them with garlic and cumin powder for weight loss again.
29. Chia seeds
One serving size of Chia Seeds 28g (1oz-3tbsp) have,
| Calories: 137 | Protein: 4.4 g (9% daily need) |
| Carbs: 12.3 g | Fat: 8.6 g |
Protein Quality Score – 115 (Very Good, Many Amino Acids)
Notable Nutrition’s – Very High Fiber, High Omega-3, Omega-6, Calcium, Phosphorus, Manganese
Benefits – High protein and highly nutritious Chia seeds are also rich in leptin, which help in reduce sugar cravings and reducing your appetite. It also helps in detoxification of the body, which is essential in burning fat as well. Protein content in chia seeds help in building lean muscle mass, which ultimately burns more fat. Apart from that, chia seeds keep you hydrated and improve your skin texture.
Indian’s usually don’t use seeds much in daily diet, Everyone should eat these, as they are very Nutritious and healthy.
How much to eat – For both the weight losers and muscle builders, the daily recommended intake is 3 tbsp, which is around 28 grams.
When and how to eat – Chia seeds need to be soaked before consumption. You can add it with oatmeal or yogurt to lose weight or add it to your protein smoothie to increase your protein intake during breakfast.
Also Read – Lose 430 Calories in just 30 Minutes with this Yoga.
30. Flax seeds
One serving of flax seeds 28g (1oz-3tbsp Raw is equal to 4 tbsp flaxseed powder) have,
| Calories: 157 | Protein: 5.1 g (10% daily need) |
| Carbs: 8.1 g | Fat: 11.8 g |
Protein Quality Score – 92 (Good, Many Amino Acids)
Notable Nutrition’s – High Fiber, High Omega-3, Omega-6, Thiamin, Magnesium, Manganese
Benefits – Flax seeds are responsible for increasing metabolic rate through essential components present in them known as Lignans. Almost every vegan Weight loss diet has Flaxseeds due to Low carb high protein property. For the body builders, flax seeds are beneficial as with protein, they also provide many vitamins required to gain weight.
How much to eat – The daily recommended intake of flaxseeds is 2 tbsps, both for weight losers and body builders. You can start with ½ tbsp in the beginning and then increase the intake gradually.
When and how to eat – To lose weight, you can either add it in your soup or sprinkle it on your salad. For building muscles, you can either add it in your protein laddoo or low fat yogurt for breakfast.
31. Sunflower seeds
One serving size of Sunflower seeds 28g (1oz, Raw) have,
| Calories: 164 | Protein: 5.8 g (12% daily need) |
| Carbs: 5.6 g | Fat: 14.4 g |
Protein Quality Score – 88 (Good, Many Amino Acids)
Notable Nutrition’s – Omega-6, Vitamin E (Alpha Tocopherol), Vitamin B6, Magnesium
Benefits – Sunflower seeds have an important constituent known as selenium which is important for increasing metabolism, that’s why it’s mostly used in thyroid weight loss diet. It is also rich in fiber and it helps in balancing blood sugar, all beneficial for combating obesity. Another important aspect of sunflower seeds associated with weight loss is the presence of an important antioxidant known as Chlorogenic acid which is responsible in reducing inflammation.
How much to eat – 1ounce (28g) of sunflower seeds are recommended for daily intake, for both the weight losers and body builders.
When and how to eat – You can either roast them with herbs and spices and eat it after cooling down for weight loss, or add it to smoothies for gaining weight or muscle mass in breakfast.
Also Read – How to Prepare Jeera water for weight loss.
32. Sesame seeds
One serving size of sesame seeds 28g (3tbsp-1oz, whole, roasted) have,
| Calories: 158 | Protein: 4.7 g (9% daily need) |
| Carbs: 7.2 g | Fat: 12.4 g |
Protein Quality Score – 63 (Average, Average number of Amino Acids)
Notable Nutrition’s – Omega-6, Calcium, Copper, Manganese, Calcium
Benefits – Sesame seeds are high in of Phytosterols among nuts, seeds and grains, which control bad cholesterol (LDL) which ultimately protect heart health. These seeds are also rich in fiber content and Vitamin E. Apart from that, they are rich in protein content and calcium content, which is helpful in building muscles and promoting healthy bones and teeth, respectively.
How much to eat – 2 tbsp of sesame seeds are recommended for daily intake, for both the weight losers and muscle builders.
When and how to eat – Sprinkle these seeds on your salads, noodles, rice or yogurt for breakfast or lunch.
As a Per USDA Guideline, we should eat 1ounce (28 gram) of Nuts or seeds every day. Many dieticians suggest it’s good to eat a mix of the above seeds so you can enjoy nutrition’s and benefits of all seeds.
Soy Foods– Most Complete Protein for Vegetarians
It should be on top of this food list but it is a Big CONTROVERSIAL High Protein Food. As Many Doctors say, it is the complete Protein source for Vegetarians but according to some websites, it increases estrogen level which is not good for testosterone hormones. Many people claim that it is negatively marketed by Protein Powder Manufacturer companies, assuming that people who use their protein powders/supplements will consume it.
So I tried to research more and found that there is no clear study which shows any harm in eating soy daily. Even in Best American TV Health Show (Dr Oz show), the dietician says that it good for our body, which you can view in this Video.
BUT STILL FOR SAFETY REASONS, we should use it in moderation. Many doctors suggest that 100g soya intake on alternate days is absolutely fine. So let us have its maximum benefits by trying it in 3 ways.
33. Soybean – Highest Protein source for Vegetarians
One serving of Soybean 86g (1/2 cup Cooked , Boiled Without salt) has,
| Calories: 150 | Protein: 14.3 g (29% daily need) |
| Carbs: 7.5 g | Fat: 7.7 g |
Protein Quality Score – 118 (EXCEELENT, Almost all Amino Acids)
Notable Nutrition’s – High Fiber, omega-3 omega-6, Calcium, Vitamin K, Iron, Manganese, Riboflavin
Benefits – Soybean is low in carb content and high in fiber and protein content, which helps in keeping you full for long and also reduces your caloric intake for the day. As I mentioned above, soybean is one of the top food items for protein intake in vegetarians. It is useful for losing weight as well as building muscles.
How much to eat – ¼ cup (40 grams) of cooked soybean is recommended for people trying to lose weight and 100 grams for people building muscles.
When and how to eat – You can prepare Indian soybean sabji for lunch or add it in your rice. You can also toss it with fresh vegetables and spices for a refreshing salad, for both, losing weight and building muscles.
Also Read – 20 Quick Tips to speed up your Weight loss
34. Soya chunks – Low Calorie High Protein
One serving of soya chunks 20g (Nutrela soya chunks) has,
| Calories: 69 | Protein: 10.4 g (21% daily need) |
| Carbs: 6.6 g | Fat: 0.1 g |
Notable Nutrition’s – Also Good Source of Calcium
Benefits – As compare to VERY HIGH PROTEIN quantity, Soya chunks are less in fat content and caloric count. This protein food is effective substitute of meat for vegetarians. They also help in lowering blood sugar levels and keeping you full for longer. It is no wonder that soya is loaded with protein and thus is helpful for building muscles. Soya chunks are also rich in calcium which help in building stronger teeth and bones.
How much to eat –20 grams of low caloric Soya chunks for Weight watchers and 100 grams of soya chunks are recommended for consumption in a day for body builders.
When and how to eat – You can boil them and eat raw as Salad or can be mixed with brown rice or made into a Sabji and eaten for either breakfast or lunch.
35. Tofu
One serving of tofu 80g (3oz) has,
| Calories: 57 | Protein: 6.6 g |
| Carbs: 1.4 g | Fat: 3.4 g |
Protein Quality Score – 68 (Average, Average number of Amino Acids)
Notable Nutrition’s – Omega-6, Calcium, Phosphorus, Manganese, Iron
Benefits – Tofu which is made from the curds of soymilk, constitutes of an important element known as Peptins, which are responsible for reducing the fatty deposits in the cells and thus reducing obesity. It is also extremely rich in protein and is one of the top protein sources for vegetarians. Apart from that, tofu is also beneficial in promoting healthy hair, skin and immune system.
How much to eat – This Low caloric, low fat, low carb and high protein food is best for weight watchers. 80 grams of tofu for weight losers and up to 200 grams of tofu for body builders is recommended on a daily basis.
When and how to eat – For breakfast, both weight losers and muscle builders can stir fry tofu with chopped vegetables in olive oil and consume it. You can also add it in your sabji or add it in your sandwich.
Checkout – MY VIDEO – How I Lost 28 Kilo Weight.
All these vegetarian protein rich food items are easily available and provide additional health benefits. Make sure to incorporate at least 4- 5 food items in your daily diet and keep on changing them to achieve better protein for weight loss or muscle building goals. Calculate your daily caloric and protein intake according to your weight, height and target, and take help of the above mentioned food items to reach your goal.
NOTE - Friends, I am not dietitian or Doctor, I write information here on the basis of my own 25 kilo weight loss experience and sometimes from online research. Please take doctor advice before applying any tip, as each and every human body is different.
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