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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Struggling to get enough protein on a veg diet? Are you worried you're not getting enough protein as a vegan or vegetarian? Don't stress, here are 7 powerful plant-based foods to fuel your body and goals.
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Masoor, moong, and toor dal are protein-packed and loaded with fibre. Approx. 9g protein per 100g uncooked. Perfect for dals, soups, and even cutlets!
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Whether it's chole, it's hummus, or roasted snacks, chickpeas offer approx. 12g protein per 100g dry weight, they are gut-friendly fibre making it a pro.
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With around 10g protein per 100g, tofu is a muscle-building must-have. Add it to stir-fries, wraps, or grill it for extra flavour.
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Unlike most plant foods, quinoa contains all 9 essential amino acids. almost 7g protein per cup cooked, it is a great rice replacement that keeps you full and satisfied.
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Often underrated, green peas provide 5g of protein per 100g. Toss them in pulao, paratha fillings, or quick stews for a boost.
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Affordable, easy, and rich in protein, with approx. 23g protein per 100g peanuts are meant to snack smart or spread peanut butter on toast for a tasty fix.
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These tiny seeds offer 4–5g protein per 2 tablespoons, plus omega-3s. Mix into smoothies, overnight oats, or puddings.
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Pair grains with legumes (like rice with dal or chapati with chole) to create complete protein meals ideal for vegetarians & vegans.
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You don't need to eat non-vegetarian food to hit your protein goals. With smart food choices, plant protein can support muscle growth, weight loss & overall health!
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