Think it’s hard to build muscle or lose fat on a vegetarian diet in India?
Struggling to reach your daily protein goals with only plant-based options?
Here’s the truth: you don’t need meat or eggs to hit your protein goals. A super high protein Indian vegetarian diet is not only possible—it can be simple, affordable, and delicious.
In this guide, you’ll learn how to structure your meals to easily reach 70g, 100g, or even 120g of protein per day using Indian staples. Whether your goal is fat loss, muscle gain, or maintaining health, this plan is for you.
Why Is Protein Important in an Indian Vegetarian Diet?
Protein is essential for:
- Muscle repair and growth
- Fat loss and satiety
- Hormonal balance
- Skin, hair, and nail health
Many Indian vegetarians under-consume protein, leading to low energy, poor recovery, and difficulty with body composition goals.
Which Indian Vegetarian Food Has the Highest Protein?
| Food Item | Serving Size | Protein Content |
| Soy chunks (dry) | 100g | 52g |
| Paneer | 100g | 18g |
| Tofu | 100g | 10g |
| Moong Dal (cooked) | 1 cup | 14g |
| Black Chana (cooked) | 1 cup | 15g |
| Greek Yogurt | 200g | 20g |
| Milk | 1 cup | 8g |
| Almonds | 30g | 6g |
| Peanut Butter | 2 tbsp | 8g |
These are your top options when building a super high protein Indian vegetarian diet.
Indian Vegetarian Diet Plan to Get 70g, 100g, or 120g of Protein Daily
Plan A: 70g Protein (For Beginners)
| Meal | Food Items | Protein |
| Breakfast | Moong dal cheela (2) + curd (1/2 cup) | 16g |
| Mid-Morning | Greek yogurt + almonds | 10g |
| Lunch | Tofu curry + 2 rotis + salad | 22g |
| Evening Snack | Roasted black chana (1/2 cup) | 10g |
| Dinner | Dal + stir-fried paneer (50g) + veggies | 12g |
| Total | — | 70g |
Plan B: 100g Protein (Active Lifestyle)
| Meal | Food Items | Protein |
| Breakfast | Peanut butter toast (2) + soy milk | 20g |
| Mid-Morning | Moong sprouts salad + chia seeds | 10g |
| Lunch | Soy chunks curry + 2 multigrain rotis | 30g |
| Evening Snack | Greek yogurt + roasted peanuts | 15g |
| Dinner | Paneer bhurji (100g) + dal + salad | 25g |
| Total | — | 100g |
Plan C: 120g Protein (Muscle Building Focus)
| Meal | Food Items | Protein |
| Breakfast | Tofu bhurji + 2 besan cheelas + soy milk | 30g |
| Mid-Morning | Protein smoothie (milk + Greek yogurt + seeds) | 20g |
| Lunch | Soy chunks biryani + curd (200g) | 35g |
| Evening Snack | Chana + boiled peanuts + almonds | 15g |
| Dinner | Palak paneer + quinoa + dal | 20g |
| Total | — | 120g |
High Protein Indian Vegetarian Recipes (Easy and Quick)
1. Moong Dal Cheela
Ingredients: Soaked moong dal, green chili, ginger, spices
Steps: Blend into smooth batter, pour on tawa, cook both sides
Protein: ~7g per cheela
2. Tofu Bhurji
Ingredients: Tofu, onion, tomato, turmeric, coriander
Steps: Crumble tofu, sauté onion and tomato, mix and cook
Protein: ~14–15g
3. Soy Chunk Curry
Ingredients: Soy chunks, onion, tomato, ginger-garlic, spices
Steps: Boil chunks, make curry base, simmer all
Protein: ~25g per cup
4. Greek Yogurt Parfait
Ingredients: Greek yogurt, almonds, chia seeds
Steps: Layer yogurt and toppings
Protein: ~10–15g
5. Paneer Bhurji
Ingredients: Paneer, onion, tomato, spices
Steps: Crumble paneer, sauté onion and tomato, mix
Protein: ~20g per serving
How to Increase Protein in an Indian Vegetarian Diet
- Use Greek yogurt, tofu, paneer, and soy milk daily
- Add legumes (moong, chana, rajma) to every meal
- Replace white rice with quinoa or millets
- Snack on roasted chana, boiled peanuts, or almonds
- Prepare protein smoothies using milk + seeds + curd
Batch prep meals to make your super high protein Indian vegetarian diet easier to follow.
High Protein Indian Vegetarian Diet FAQs
People Also Ask: High Protein Indian Vegetarian Diet FAQs
- Which Indian vegetarian food has the highest protein?
Soy chunks have the highest protein content, offering up to 52g of protein per 100g. They can be added to curries, pulao, or stir-fries for easy intake. - How can I get 100 grams of protein a day as a vegetarian Indian?
You can hit 100g of protein daily by combining soy chunks, paneer, Greek yogurt, legumes, tofu, and nuts across five meals. A structured plan including soy curry, tofu bhurji, and Greek yogurt parfaits will help you meet the target. - How to get 70g of protein a day in a vegetarian Indian diet?
The easiest way is to include one protein-dense food in every meal. Moong dal for lunch, paneer at dinner, roasted chana or peanuts as snacks, and curd or sprouts in mid-meals are ideal choices. - How to hit 120g of protein as a vegetarian?
To reach 120g, double your usual portions of high-protein foods like soy chunks and paneer, and include a high-protein smoothie with milk, curd, and seeds. You can also rely on tofu stir-fries and quinoa-based meals. - Is it possible to build muscle on a vegetarian Indian diet?
Yes, you can build muscle by maintaining a calorie surplus with sufficient protein from foods like soy, paneer, dals, and dairy, combined with consistent strength training. - What are high-protein Indian vegetarian breakfast options?
Great choices include moong dal cheela, tofu bhurji, besan pancakes with curd, peanut butter on multigrain toast, and smoothies made with Greek yogurt and seeds. - Is Greek yogurt better than regular curd for protein?
Yes, Greek yogurt contains nearly double the protein of regular curd, providing around 10g per 100g compared to 4–5g in standard curd. - Which dal is best for protein?
Moong dal and urad dal rank highest, delivering 14–16g of protein per cooked cup and are widely used in Indian households. - Can I eat paneer every day for protein?
Yes, 100g of paneer daily offers around 18g of protein and is safe for most people when consumed as part of a balanced diet. - Can I meet my daily protein goal without supplements?
Yes, a carefully designed super high protein Indian vegetarian diet with a variety of soy, lentils, dairy, and seeds can easily meet protein requirements without any powders.
Final Thoughts
A super high protein Indian vegetarian diet is not only realistic—it’s highly effective. You don’t need meat or eggs to reach your goals. All it takes is smart planning, consistent habits, and knowing which foods to prioritize.
With this guide, you’ve learned:
- Which Indian vegetarian foods are high in protein
- Daily protein goals for 70g, 100g, and 120g
- Easy, delicious recipes
- Natural ways to boost protein without supplements
If you’re looking to improve your fitness, gain muscle, or simply eat better, following a super high protein Indian vegetarian diet is one of the most sustainable lifestyle choices.
The key to success is variety and preparation. Combine legumes, dairy, and soy products to keep your meals exciting and balanced. Meal prepping for a super high protein Indian vegetarian diet ensures consistency and long-term success.
Start your super high protein Indian diet today—fuel your goals the plant-powered way.