High Protein Food Diet Plan for Vegetarians

Onion for hair growth and hair greying

Before we start with the much hyped protein diet for weight loss it is important to understand what are proteins and why do we need it. Once you learn about this macronutrient we will later discuss about how much protein our body needs and bust the myth around vegetarian diet lacking in protein.

Let us begin with what are proteins. Well we all know it is a staple nutrient requisite for functioning, structuring and regulating body tissues and organs. But do you know what constitutes proteins? This micronutrient is composed of zillion smaller units called amino acids that are chained to each other. There is various types of proteins but we are not getting into categorizing them. Let’s jump to why we need it. Proteins function as antibodies, enzymes, messenger and structural components and for transport and storage.

Why Our Body Needs Protein?

Protein is a significant nutrient but lately there has been hype around protein rich diet as far as weight loss goes. Agreed that it is vital for body but shouldn’t be consumed in excess. Extra protein does not induce weight loss and should be consumed in moderation to suffice body need. So before you embark on your weight loss journey, remember don’t overdo with protein. Our body can absorb 13 to 16 grams of protein only. Read here some weight loss diet tips.

Another myth that we need bust here is vegetarian diet does not suffice protein intake. There is nothing wrong with vegetarian food plan. A high protein 1200 calorie Indian diet plan includes whole grains, beans, lentils and legumes, seeds etc. A low carb diet (vegan) substitutes protein-rich meats which can be consumed through nuts, dairy foods etc. The idea is to formulate a simple balanced diet which includes combination food like brown rice with rajma, dal, channa, garbanza, kidney, peas etc. Even the snack we eat should be combined with some kind of protein food.

Protein Rich Foods

Veg High Protein Food Diet Plan

Here we have listed protein rich foods that can be consumed in meals to form balanced diet –

    • Whole Grains- Barley, quinao, jowar, cous, cous, whole wheat
    • Beans/legumes and lentils-All Indian daals and hummus. These foods also stimulate skin and hair growth.
    • Nuts and nut butters, dates and dried fruits.
    • Tofu and soy products.
    • Sattu-It is primarily chickpea flour commonly known as roasted besan.
    • Seeds- Sunflower, chia, pimpkin, sesame, fennel and flax seeds are rich source of proteins.
    • Green leafy vegetables, broccoli, mushrooms
    • Milk, cheese, yoghurt, paneer


Remember, even if you are relying on high protein, low-carb diet it is important to exercise and incorporate lifestyle changes.

Please Note- As mentioned above, proteins are essential for repairing body, growth of skin, hair and good health, but it should not be consumed in excess. If you overdo with proteins, it will start storing fat inside your body.

Additionally, it can also be harmful for the kidneys. No matter how much protein you consume, your body will only absorb what it needs. Also, the protein is used by the body only when it is in healthy state to break and absorb it. To reduce belly fat try these powerful and effective belly fat loss exercises along with a perfect diet plan.

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