Protein Rich Food For Vegetarians: Sources, Diet Plan & Food Chart

Getting enough protein on a vegetarian diet can seem challenging, but with the right choices, it’s easier than you think. Many wholesome plant-based foods can give your body the strength and nourishment it needs. 

In this guide, you'll explore a variety of protein rich food for vegetarians, along with a simple diet plan and an easy-to-follow food chart. Whether you're planning meals for yourself or someone you care about, this guide will help you make informed decisions that support a healthy and balanced lifestyle.

Why is Protein Important for the Body?

Protein plays a key role in maintaining your overall health. If you're following a vegetarian lifestyle, understanding importance of protein is essential for your well-being and energy levels.

Here is why protein matters for your body:

• Helps build and repair tissues: Protein helps your body repair cells and create new ones. It supports healing, muscle repair, and maintenance.
• Maintains muscle health: Especially if you're active or ageing, protein keeps your muscles strong and helps prevent muscle loss.
• Supports enzyme and hormone activity: Proteins are the building blocks for many hormones and enzymes in your body, which play key roles in digestion, growth, and other essential functions.
• Supports immune function: Antibodies, which fight off infections, are proteins. Eating enough protein helps keep your immune system strong.
• Promotes satiety: Protein helps you feel satisfied, reducing unnecessary snacking and helping with weight management.
• Promotes healthy hair, skin, and nails: Protein provides the structure and strength these tissues need. Without enough protein, you may experience hair thinning, weak nails, or dry, flaky skin.
• Maintains fluid balance: Proteins in your blood help balance body fluids, which is essential for organ function.
• Provides energy when needed: While not the body’s first choice for fuel, protein can be used as an energy source when carbohydrates and fats are low.

As a vegetarian, focusing on good sources of protein for vegetarians ensures your body gets what it needs to thrive, grow, and recover every day.

How Much Protein Does the Body Need?

The amount of protein you need depends on factors like your age, activity level, and overall health. On average, adults require about 0.8 grams of protein per kilogram of body weight daily. 

For example, if you weigh 60 kilograms, your body needs around 48 grams of protein a day. However, if you’re pregnant, nursing, very active, or recovering from illness, your needs may be higher.

It’s important to spread your protein intake throughout the day rather than eating it all at once. This helps your body absorb and use the protein more effectively. Since plant-based foods may offer slightly less protein per gram than meat per serving compared to meat or fish, variety is key. 

By combining different vegetarian protein sources such as legumes, whole grains, dairy, nuts, and seeds, you can meet your daily requirements easily. You don’t need to eat all essential amino acids in one meal; your body can combine them over time to form complete proteins.

Eating a balanced diet that includes a wide range of plant-based proteins will support your health, energy, and nutritional goals.

Top 15 High Protein Food For Vegetarians Diet Plan

Eating a protein rich vegetarian diet offers several health benefits compared to meat-based protein.

• Plant-based protein is lower in saturated fat and cholesterol, making it a heart-healthier option.
• They contain more fibre, vitamins, minerals, and antioxidants, which contribute to overall health by helping you reduce your body weight. It also reduces the risk of chronic diseases such as heart disease, diabetes, and cancer.

Here’s a list of veg protein sources waiting to fuel your journey towards optimal health. Let’s check the protein rich food veg:

1. Lentils

Lentils or dals are a staple in every Indian kitchen. With 18 grams of protein per cooked cup (198 grams), they are a very good source of protein and fibre.

2. Legumes

Beans, chickpeas, and peas are excellent sources of protein and fibre. Every cooked cup of legumes contains 18 grams of protein. Whether you enjoy them in soups, salads, or curries, legumes are a nutritional addition to any meal.

3. Nuts

Almonds, walnuts, and cashews are not only crunchy and delicious but also rich in protein and healthy fats. Every 28 grams of nuts contains 5 to 7 grams of protein based on the variety of nuts. Sprinkle them over the salad or enjoy them as snacks between the meals.

4. Soy Milk

Soy milk is a great alternative to dairy milk. It is fortified with calcium and protein, making it a valuable addition to your diet. It contains 6 grams of protein per cup, which is 244 grams of soy milk. Pour it over your morning cereal, or use it in smoothies for an extra protein boost.

5. Green Peas

Do not underestimate the nutritional power of these vibrant green gems. They are excellent vegetable protein sources, with around 9 grams of protein per 160 grams of cooked cup of peas. They are a tasty way to sneak in some extra protein.

6. Quinoa

Often hailed as a superfood, quinoa is a complete protein, meaning it contains all nine essential amino acids. Quinoa contains 8 to 9 grams of protein per cooked cup (185 grams). Swap out rice or pasta for quinoa in your favourite dishes to up your protein intake.

7. Chia Seeds

These tiny seeds are packed with protein, fibre, and omega-3 fatty acids. They contain 5 grams of protein and 10 grams of fibre per 28 grams of chia seeds. Add them to your yoghurt, oatmeal, or smoothies for an extra nutritional boost.

8. Oats

Starting your day with a hearty bowl of oatmeal not only provides you with sustained energy but also a good dose of protein. 40 grams of oats contain 5 grams of protein and 4 grams of fibre. Customise your oats with fruits, nuts, and seeds for a nutritious breakfast.

9. High Protein Vegetables

Broccoli, spinach, and kale are not only rich in vitamins and minerals but also surprisingly high in protein. It contains 4 to 5 grams of protein per cooked cup. Incorporate them into your meals to add nutritional value and flavour.

10. Fruits

While not as protein-dense as other foods on this list, fruits like guava, bananas, and avocados still contribute to your overall protein intake. They contain around 2 to 4 grams of protein per cup. Plus, they’re packed with vitamins, minerals, and antioxidants.

11. Edamame

These young soybeans are not only delicious but also excellent veg protein sources. They contain 10 to 12 grams of protein per 100-gram serving. Enjoy them steamed as a snack or added to salads and stir-fries.

12. Brussels Sprouts

These miniature cabbages are not only cute but also nutritious. With approximately 4 to 5 grams of protein per cooked cup, Brussels sprouts are a great addition to any meal.

13. Wild Rice

Unlike white rice, wild rice is not stripped of its bran. It is higher in protein and fibre, making it a healthier choice for vegetarians. The cooked cup (approx. 100 grams) of wild rice contains nearly 4 grams of protein. Use it as a base for grain bowls for a satisfying meal.

14. Sweet Corn

Bursting with sweetness and flavour, sweet corn is a summertime favourite and a good source of protein. 100 grams of sweet corn contains 3.2 grams of protein. Enjoy it grilled, steamed, or tossed into salads and salsas.

15. Cottage Cheese

If you include dairy in your diet, cottage cheese is an excellent source of protein. Every 100 grams of cottage cheese contains around 11 grams of protein. Enjoy it on its own, or mix it with fruits and vegetables.

Diet Plan

Planning your meals with intention makes it easier to meet your protein goals as a vegetarian. Below is a balanced, practical one-day diet plan that you can follow or adapt to suit your needs. Each meal is structured to include protein rich food for vegetarians, combining taste, variety, and nutrition.

You can repeat this format or swap meals across days for variety. The key is consistency and mindful choices.

Breakfast

Breakfast gives your body its first fuel of the day and sets your energy level. Here’s a sample protein-rich vegetarian breakfast plan to help you start strong:

Sample Plan:

• Moong Dal Chilla (2 medium) – Made with ground soaked yellow moong dal, mixed with onions, chillies, and spices. Cook on a non-stick pan with minimal oil.
  🡒 Provides ~14g protein
• Mint Chutney or Tomato Salsa (2 tablespoons) – Fresh herbs and vegetables add flavour and nutrients.
• Low-fat Greek Yoghurt (100g) – Add a few chia seeds for extra fibre and protein.
  🡒 Adds ~10g protein
• Herbal Tea or Black Coffee (unsweetened, optional)

Notes:

This combination is light yet filling, offering around 22–25g of protein. If you’re in a rush, a smoothie with soy milk, banana, peanut butter, and oats also works well.

You’ll notice that even traditional Indian breakfast options can be adapted to include protein rich food veg elements when planned intentionally.

Lunch

Lunch is your main fuel for the afternoon and a great opportunity to build a balanced, satisfying meal rich in plant protein.

Sample Plan:

• Chickpea Curry (Chole) (1 medium bowl) – Made with boiled chickpeas, tomatoes, ginger, garlic, and spices. Cooked with minimal oil.
  🡒 Provides ~15g protein
• 2 Whole Wheat Rotis – Made without butter or ghee.
  🡒 Adds ~6g protein
• Mixed Vegetable Salad (1 cup) – Includes cucumber, tomato, shredded carrot, and a sprinkle of roasted sunflower seeds. Add lemon juice for flavour.
  🡒 Adds ~2–3g protein
• Buttermilk or Plain Curd (100g) – Cools the stomach and adds calcium.
  🡒 Adds ~3g protein

Notes:

This meal includes legumes (chickpeas), whole grains (roti), and fermented dairy (curd), making it nutritionally balanced. It provides around 25–27g of protein.

This setup reflects how simple home-cooked meals can be effective vegetarian protein sources with the right combinations.

Dinner

Dinner should be calming, protein-rich, and easy to digest. Here’s a vegetarian dinner plan to support overnight recovery and satiety.

Sample Plan:

• Moong Dal Khichdi (1 bowl) – Made with yellow moong dal and rice in a 2:1 ratio, cooked with minimal ghee, and seasoned with cumin, ginger, and turmeric.
  🡒 Provides ~13g protein
• Sauteed Spinach or Leafy Greens (1 cup)
  Lightly sautéed in olive oil with garlic.
  🡒 Adds ~3g protein
• Paneer Cubes (50g) – lightly grilled or added to the khichdi
  Paneer adds extra protein and calcium.
  🡒 Adds ~10g protein
• Warm Glass of Turmeric Milk (with soy or dairy milk) before bed (optional)
  Helps relax and supports recovery.
  🡒 Adds ~6g protein (if soy or dairy milk is used)

Notes:

Dinner in this plan provides around 25–30g of protein, depending on your portion sizes. Including good sources of protein for vegetarians like lentils, paneer, and greens helps keep the meal light but nutritious.

Snacks

Snacks help you stay energised and maintain steady protein intake through the day. These are protein-rich, practical vegetarian snack options structured across your day.

Morning Snack (Mid-morning):

• Handful of Roasted Almonds and Pumpkin Seeds (30g combined)
  Portable, nutritious, and packed with protein and healthy fats.
  🡒 Adds ~8–10g protein
• 1 Fruit (such as apple or orange)
  Adds fibre and micronutrients

Afternoon Snack (Mid-evening):

• Hummus (2 tablespoons) with Carrot and Cucumber Sticks
  Keeps you full and energised between meals.
  🡒 Adds ~5g protein
• Green Tea or Lemon Water (unsweetened)

Post-Dinner (Optional Light Snack):

• Soy Milk (1 glass) with Cocoa or Cinnamon
  A soothing beverage before bed, rich in protein and calcium.
  🡒 Adds ~6–8g protein
• 1-2 Dates or a small banana (optional, for sweetness and potassium)

Notes:

Snacks collectively offer 18–25g of protein depending on your choices. They are crucial in helping you meet your daily requirements in a stress-free way and provide steady fuel throughout the day.

Conclusion

Meeting your protein needs as a vegetarian is entirely achievable with the right foods and a mindful diet. By including a variety of protein rich food for vegetarians, you can stay healthy, energised, and nutritionally balanced. However, if you're unsure about your body's nutritional status or protein levels, regular testing is wise. 

For accurate and convenient diagnostic support, consider Metropolis Healthcare – a trusted name offering expert-led health check-ups and home blood test services to help you stay on track with your wellness goals.

FAQs:

1. How do Vegetarians Get Enough Protein?

You can easily meet your protein needs by incorporating a variety of protein rich food veg into your vegetarian diet plan, such as legumes, nuts, seeds, and whole grains. Be sure to include veg protein sources at each meal to ensure adequate intake.

2. Which Fruit Has the Most Protein?

While fruits are not typically high in protein compared to other food groups, guava stands out as one of the highest-protein fruits, with approximately 2.6 grams of protein per 100-gram cup.

3. Do Vegetarians Lose Weight Faster?

A vegetarian diet plan can be conducive to weight loss due to its high protein content, lower calories, and reduced saturated fat. Veg protein sources can help reduce weight by making you feel satiated, boosting metabolism, preserving muscle mass, regulating appetite hormones, and promoting fat loss.

However, weight loss also depends on factors such as overall calorie intake, food choices, and the extent of physical activities to break down fat or calories consumed.

4. Which Dal is High in Protein?

Among dals (lentils), moong dal (split green gram) is one of the highest in protein, offering approximately 14 grams of protein per cooked cup.

5. Which Vegetable Has the Most Protein?

Spinach and broccoli are among the vegetables with relatively higher protein content, around 2.9 grams per 100-gram serving.

6. As a Vegetarian, How Can I Get 75 Grams of Protein a Day?

Your vegetarian diet plan should include a variety of protein rich food veg options, such as lentils, legumes, tofu, nuts, seeds, quinoa, and dairy alternatives.

7. What is the Best Source of Protein for Vegetarians?

Legumes, tofu, tempeh (fermented soybeans), nuts, seeds, quinoa, cottage cheese, whey protein, skim milk, etc. are excellent veg protein sources.