27-04-2021 / Health and Fitness

Protein Rich Indian Foods | Diet Plan, Benefits & Recipes

Many of us are not aware of which kinds of foods contain high protein content and how to consume it. Here’s a guide to know the significance of protein in your daily food consumption.

Protein Rich Indian Foods | Diet Plan, Benefits & Recipes
Mazia AhmedMazia Ahmed

Mazia Ahmed

MSc Nutrition Science, Ph.D. Scholar

Table of Content


Proteins are one of the macronutrients, and large amounts of these are needed for a very healthy lifestyle

Many of us are not aware of which kinds of foods contain high protein content and how to consume it. Here’s a guide to know the significance of protein in your daily food consumption. 

What is Protein?

Protein is an essential component that contributes to the structure of the human body. They are the building blocks to your body like the bricks to your house, and it is made up of amino acids. Protein accounts for 16.3% of body weight. Higher-protein diets have been hailed as a promising method for preventing or treating obesity by improving body weight control for the past 20 years. 

5 Protein Rich Foods

Here's a list of food having a high content of protein according to the food groups:

1. Cereal grains: Wheat germ, rice bran, wheat flour, bajra, barley, etc.

2. Pulses and legumes: Soya bean, khesari dal, lentil, moong dal, green gram, rajma, etc.

3. Milk and milk products: Skimmed milk, whole milk, paneer, khoa, etc.

4. Vegetables: Rape leaves (dry), colocasia leaves, water chestnut, bengal gram leaves, etc.

5. Meat and meat products: Beef, chicken, egg, fish, goat meat, etc.

6 Protein-Rich Foods

How Much Protein Do I Need?

According to ICMR (Indian Counsel Of Medical Research) 2020, the recommended dietary allowance of protein for Indians is as follows:

Protein requirement for Men, Pregnant Women and Lactating Women
  • Men would require around 54.0 gram protein per day.

  • Women would require around 45.7 gram protein per day.

  • Pregnant Women (2nd Trimester) would require around 55.2 gram protein per day.

  • Pregnant Women (3rd Trimester) would require around 67.7 gram protein per day.

  • Lactating Women (0-6 months) would require around 62.6 gram protein per day.

  • Lactating Women (7-12 months) would require around 59.9 gram protein per day.

Protein requirement for Girls and Boys from Age 10 to 18 years
  • Girls Age 10-12 years would require around 32.8 gram protein per day.

  • Girls Age 13-15 years would require around 43.2 gram protein per day.

  • Girls Age 16-18 years would require around 46.2 gram protein per day.

  • Boys Age 13-15 years would require around 44.9 gram protein per day.

  • Boys Age 16-18 years would require around 46.2 gram protein per day.

Protein Rich Diet Plan

This sample protein-rich diet plan is a tried and tested method and followed by many people. If you are allergic to any of these foods, substitute them with any other protein-rich food. 

Protein Rich Diet Plan Protein Rich Diet Plan 2

8 Reasons why is Protein Rich Food is Important?

1. Maintains muscle mass & strength 

Do you know that muscle is made up of protein?

Studies show that high protein consumption helps you gain muscle mass and strength while losing weight

2. Reduces appetite & hunger levels

As protein makes you full than other constituents, it is considered to reduce your appetite and hunger level. Try incorporating more protein-rich foods into your diet if you need to lose weight.

3. Maintains bone mass

Researches indicate that high protein intake is beneficial in maintaining bone mass. It is also related to anti-aging as it reduces muscle loss. It especially helps to prevent osteoporosis after menopause in women.

4. Increases fat burning & boosts metabolism

Consuming protein-rich food helps you to lose more calories if you plan to reduce weight and increases metabolism. 

5. Reduces blood pressure

Several studies have shown that higher protein intake daily lowers your blood pressure

6. It helps maintain hair, skin & nails.

Protein protects the skin, hair, and nails by forming a protective layer. By eating protein-rich food, you can maintain glowing skin, healthy hair and nails.

7. Boosts metabolism

Digestive enzymes, estrogen, progesterone, testosterone, and other metabolic processes are all regulated by protein.

8. Boosts immunity

Proteins protect the body from a variety of infections by acting as antibodies. It aids in the delivery of oxygen to different parts of the body. 


1. Spinach Stuffed Chapati


For stuffing

  • Freshly grated paneer – ½ cup

  • Grated carrot – ¼ cup

  • Green chili-ginger paste – ½ tsp

  • Coriander (finely chopped) – 2 tbsp 

  • Salt 

For dough

  • Whole wheat flour – ¾ cup

  • Finely chopped spinach – 1 cup   

  • Oil – 1 tbsp

  • Salt 


For stuffing

  • Take a bowl and put inside ½ cup of freshly grated paneer.

  • Add veggies of your choice like beetroot, carrot, cabbage, etc. & add the green chili-ginger paste into it.

  • Add the finely chopped coriander & salt. Mix it well

For dough

  • In a deep bowl, take whole wheat flour and add the finely chopped spinach.

  • Add oil, salt and mix very well. You can substitute ghee for the oil if you prefer.

  • Add water slowly into the mixture, knead the dough and keep it aside.

How to make

  • Divide the dough into equal balls and roll it in the shape of a circle.

  • Place the stuffing inside and fold the dough sides to the center.

  • Make it like a ball again and slowly roll it into a small circle. Be careful while rolling and make sure that the stuffing doesn’t come out.

  • Now, place the spinach stuffed chapati in a heated pan.

  • Cook until the bottom surface turns brown. Then, flip it with little oil and repeat the same process.

  • Your spinach stuffed high protein chapati is ready.

Nutrition Breakdown per chapati

  • Calories – 214 kcal

  • Carbohydrates – 21.4 g

  • Protein – 6.6 g

  • Fat – 5 g

  • Fiber – 4.6 g

  • Sodium – 37.8 mg

2. Apple and Date Shake


  • Dates without seeds (finely chopped) – 10

  • Apples (chopped) – 2 cups

  • Chilled low-fat milk – 2 cups

  • Vanilla essence – few drops

How to Make

  • In a mixer, combine all of the ingredients. Blend them until frothy and smooth.

  • Pour into glasses and top it with favorite nuts like almonds, pistachio, etc. An easy lip-smacking protein shake is ready to serve

Nutrition Breakdown per glass

  • Calories – 87 kcal

  • Protein – 3.8 g

  • Carbs – 17 g

  • Fiber – 2.8 g

  • Fat – 0.4 g

  • Sodium – 66.2 mg

3. Rajma Kabab


  • Boiled Rajma – 1 cup (100 gm)

  • Finely chopped Onion – ½ cup (50 gm)

  • Corn flour- ½ cup (50 gm)

  • Paneer- ½ cup (50 gm)

  • Turmeric powder - ¼ tsp

  • Coriander powder – ½ tsp

  • Cumin seeds powder – ½ tsp

  • 1 tbsp (10 ml) oil for cooking  

  • Salt according to taste

How to Make

  • Mix all the ingredients with the help of your hands in a deep bowl.

  • Divide the mixture according to your convenience and roll each of them into a flat round kabab.

  • Grease the oil in a heated pan, put 1 tbsp oil, and shallow fry the kabab until both sides turn golden brown.

  • An amazing evening high protein snack is ready to serve. You can eat this with green chutney or any chutney of your choice.

Nutritional Breakdown per Tikki

  • Calories – 740 kcal

  • Protein – 30.5 g

  • Fat – 20 gm

  • Two to three meals a day, containing 40–50 g of high-quality protein/day, are thought to be ideal for stimulating 24-hour muscle protein synthesis in adults. Protein accounts for more than 25% of overall calorie consumption in high-protein diets.

  • Also, for every 20 pounds of body weight, the average person needs around 7 gm of protein per day. Many of you would be able to comfortably achieve this target if you follow an ideal diet plan because protein is contained in various foods.


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