Protein Rich Food for Bodybuilding, Vegetarians, Weight Loss in India

Delicious Protein Rich Food / High Protein Foods

Date: February 20, 2020
Protein Rich Food

Protein is a crucial component essential for the human body. They are considered the building blocks of life as they are responsible for running numerous functions in your body which includes building tissues, cells and muscles along with making hormones and anti-bodies. Including protein-rich food in your diet would be beneficial as it accelerates the muscle recovery and helps in gaining strength. Essentially, one must include rich protein food in their pre and post-workout meals as it is responsible for the daily wear and tear of the muscles in our body.

List of Delicious Protein-Rich Foods / High-Protein Foods

Protein Rich Food

Protein is a macronutrient that is required in large amounts in order to stay healthy. However, our bodies do not store protein so daily intake of protein food is essential to ensure that our body is receiving the right amount of protein. There is an endless list of food items rich in protein including milk, meat, fish, soy, beans, eggs, butter etc. There is actually no end to high protein food list and we can always resort to a number of protein-rich veg food to include in our diet.

You must have heard about whey protein-it’s a high-quality protein that is found naturally in the milk. It is composed of all the amino acids required by our body. Resorting to whey protein shakes and smoothies is an intelligent way to include protein in your diet.

So let’s take an insight into high protein foods suitable for different purposes.

Protein Rich Foods for Vegetarians 

It is a common myth that vegan diet does not contain sufficient protein. However, there’s a non-ending list of protein-rich veg food that we’ll be listing here. Also, there are certain items which contain a considerably high amount of protein than animal sources and are delicious protein food for vegetarians. Protein-rich vegetarian food list includes the following:

Greek Yogurt is a rich protein food. It can be added to smoothies or can be layered with fruit and oatmeal. It can also be used as a sour cream alternate on tacos or in sauces.

Lentils are another food rich in protein. They are a powerhouse of protein and fibre that keeps your heart healthy.

Chia seeds provide 3 grams of protein per 1 tablespoon. Chia seeds are a complete package of protein, fibre and omega-3s. It can be used in smoothies and shakes for consumption.

Quinoa is another unique plant protein source it contains all nine important amino acids, making it a complete protein-rich vegetarian food for bodybuilding.

Beans are also one of the high protein items which include chickpeas, black beans, etc. These are a good source of fibre and iron.

Other than these, there are numerous protein-rich veg foods in India including cottage cheese, hemp seeds, peanut butter, green peas, nuts, pulses, and much more.

Protein Rich Foods for Weight Loss

Struggling hard to lose weight? Well, you have landed at the right place as here I’ll be giving you a list of protein-rich Indian foods that is going to do wonders for you. A diet that is high in protein is going to help you lose weight very fast without causing any negative effect on your body. Proteins help us feel fuller for a longer period of time and therefore they are good for cutting down on total calories we consume per day.

High Protein diet list includes a variety of delicacies foods that can help you reduce your waistline really fast. This includes egg whites, Greek yoghurt, nuts, chickpeas, chia seeds, quinoa, cottage cheese and much more. Including any one of these in your daily diet can be really beneficial in reducing body weight. If you are an Indian, you don’t have to worry about protein-rich food in India as there is a surplus amount of protein in Indian beans, milk and dairy products.

So if you are a strict vegetarian, you can stick to protein-rich veg foods for weight loss rather than including chicken and eggs in your diet.

Protein Rich Foods for Bodybuilding

Diet plays a significant role in making up your body muscles and strength. Even if you are going for daily workout but have poor dietary habits, you will never achieve your fitness goals. So it’s important to include protein-rich food for bodybuilding that will help you in shaping your body better.

However, if you are bulky and trying to gain lean muscle mass you must include protein-rich Indian foods for bodybuilding. This includes dairy products such as milk- a source of whey, cheese, yoghurt etc. Not only these, but there are also numerous protein-rich vegetables that you can eat to complete protein requirement in your body.

Supplements available in the market such as whey protein is highly suggested by dieticians to gain lean muscle mass and is also good for those who are trying to gain weight. Vegetarians usually think that they have few options for protein-rich vegetarian food, but to your surprise, man you have endless options in your list such as grains, fruits, starchy vegetables. They have sufficient protein content to complete your protein requirements.

The other thing you need to check is your calorie intake. You can install a calorie tracking app on your phone to see your everyday calorie intake. This will help you include right things in your diet and you can choose things rich in protein food. Beans, legumes, pulses, and grains are some of the protein-rich food items that you must include in your diet.

Protein Rich Indian Foods for Breakfast

Breakfast is the most important meal of the day and yet some people do not realize this fact and skip it until they feel the consequences. If you miss your breakfast, your body craves for more food and you end up eating more in your next meal. So if you are planning for weight loss, you must not skip your breakfast and should include some food items rich in protein.

So let’s have a look at some Indian foods for breakfast.

Egg parantha for egg lovers is great breakfast to start your day. You can make egg bhurji or omelette to get sufficient protein in the morning. However, if you don’t like eggs, there is a variety of protein-rich vegetarian food to kick start your day. This includes oats idli-it’s a yummy breakfast that is wholesome and healthy. You can have it with sambar dal. You can never say no to south Indian food.

India is a land of delicacies so you don’t have to think much if you are Indian and looking for protein-rich food in India. Soya uttapam, poha, chickpea fritters, apple chia seed smoothie, chicken sausages, bread peanut butter, bread omelette are a list of protein-rich food you can have during your breakfast.

High Protein Foods During Pregnancy

A healthy pregnancy is surely dependent on your diet so no matter what you are ought to change your diet plan whenever you get this good news. An expecting mother should get the right amount of essential nutrients to keep her baby and herself healthy and fine. Doctors suggest to including protein-rich indian food for mothers who are veg and cannot switch to non-vegetarian diet. You need to consume adequate amount of proteins from the day one of your pregnancy.

If you are an Indian mother and craving for tasty and delicious protein-rich food then you have a non-ending list.

Eggs, meat, fish, dairy products, legumes are some of the best protein-rich food during pregnancy and you can make use of them in any way you want. Veg food rich in protein includes pulses, oatmeal, poha, idli, rice and dal and much more. So ask your doctor for a best protein diet chart and proper list of vegetables and fruits for vegetarians if you want to become a total vegan during your pregnancy.

High Protein Foods for Hair Growth

A good diet is essential to keep our skin and hair glowing and healthy. The food we eat is directly responsible for the quality of our skin and hair so including the right nutrients in your diet is a key to healthy hair. There is a list of several protein-rich food for hair growth that helps in maintaining the natural balance in the body and accelerates hair growth.

Eggs, spinach, dark leafy vegetables, citrus fruits, nuts, grains, carrots, avocados are some of the high protein foods for hair. These foods also provide other essential nutrients good for hair and skin health.

Foods rich in protein include a lot vegetables that are a great source of omega-3, amino acids and vitamin A, D and C. Therefore, it is vital to include fruits and vegetables to get those shiny long hair.

You can make a list of food rich in protein so that you can include it daily in your diet and do not miss any one of them.

High Protein Foods for Kids

It is important that your child eats a balanced diet as it plays a vital role in their growth and development. Protein is a crucial component, so it is very important for kids to take a protein diet.

Protein-rich food for vegetarians includes milk, yoghurt, peanut butter, nuts, white bread, wheat bread, pasta, tofu, beans, and much more. Indians usually prefer veg food and therefore end up eating nuts or beans. But this is not the end, you can find endless protein-rich food for vegetarians in India.

High Protein Indian food does not only contain protein but is also a great source of vitamins and minerals essential for our body.

Protein Rich Foods in India

So if you are an Indian and searching for protein-rich food veg in India. You are at the right place as here I’ll be listing protein-rich food India to make it easy for you to choose from a variety of foods.

Spinach is a protein-rich veg food and can be eaten as a substitute for meat. It contains nearly 49% of protein therefore it’s a great source of high protein intake.

Broccoli also comes in protein-rich food veg list and has a high protein level. You can make a broccoli paratha or a sandwich or can use it in salads.

Cauliflower is also one of the protein-rich food for vegetarians. You can find it in every grocery market as it is easily available. This vegetable is usually consumed by a large number of people and thus can be included in your diet to increase protein intake.

Mushrooms are another great source of a protein-rich vegetarian meal and contain almost 38 % of protein. So you can eat boiled mushrooms as this will help retain the protein in your body very well. So if you want to take high protein diet, you can always resort to including mushrooms in it.

Do you know that even cucumbers contain 24% of protein? So your salad is going to be a protein-rich food for weight loss as it is also high in fibre.

Sweet corn is also a strong veg protein-rich food and can be eaten in salads or soups. It can also be used for making tasty vegetable curry.

So if you are an eggetarian, it would be best to use eggs as a source of protein. Egg whites are the food rich in protein and also contain low cholesterol.

Tofu is also a great substitute for animal meat and is used in many Indian dishes as it is easily available. If you are following a gym diet, they must have included Tofu as it is considered the most protein-rich food and also contains other essential nutrients in it.

For non-vegetarians, it would be the best option to include chicken breasts in their diet as they have high protein content.

Almonds, cashews, and walnuts also carry high protein content and can be eaten during any time of the day. So a handful of these nuts are going to complete your protein intake for a day.

On the other hand, pulses such as kidney beans come in the list of veg protein-rich meal. You can boil it and use it in salad dressing or can make rajma curry with rice to enjoy a delightful meal.


So for now, you must have understood the significance of protein in your diet. Whether you are a bodybuilder, a teenager or an adult, you must include vegetarian protein-rich food or if you are a non-vegan-you have number of diet options to follow. Protein-rich Indian food for bodybuilding is exactly the same for adults and people longing for lean muscle mass. So I think you have already gone through many lists so start following it today.

Protein-rich foods in India can be found in a variety of veggies, fruits, and grains so you can always include a simple salad with your meal which is going to meet your protein requirements.

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