Protein Rich Indian Foods - Diet Plan, Benefits and Recipes

Table of content

• What is Protein?

• 8 Protein Rich Food Groups

• How much Protein do You need?

• Protein Rich Diet Plan

• 10 Benefits of High Protein Foods

• High Protein Rich Indian Vegetarian Food Recipes

• High Protein Rich Indian Non-Vegetarian Food Recipes 

• Take-home points

• FAQ on Protein Rich Indian Foods

Introduction

If we could quote food groups that can improve your overall quality of life, that must be ‘protein rich foods’. Proteins are not only building blocks to the body but also to realize your dreams of fitness. Many have this misconception that only miles-running athletes and body-building boxers need more protein to sustain! But the fact is everyone needs protein in grams equivalent to body weight in kilograms. In this article, we would give you a clear picture of the high protein rich foods and also some basic healthy protein rich Indian food recipes. In addition to that we have shared 10 benefits of proteins rich foods.

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.

8 Protein Rich Food Groups

The Indian diet can never run out of protein rich foods as they are found in almost eight food groups. They are,

1. Cereals: Wheat germ, rice bran, oats, wheat flour, bajra, barley, etc.

2. Pulses and Legumes: Soya bean, Kesari dal, lentil, moong dal, green gram, rajma, etc.

3. Nuts: Almonds, walnuts, pistachios, cashews, pine nuts, brazil nuts, etc.

4. Seeds: Hemp seeds, pumpkin seeds, sunflower seeds, flax seeds, chia seeds, etc.

5. Dairy products: Skimmed milk, whole milk, paneer, khoa, etc.

6. Fruits: Guava, avocado, jackfruit, apricots, kiwifruit, blackberries, etc.

7. Vegetables: Rape leaves (dry), colocasia leaves, water chestnut, Bengal gram leaves, etc.

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

How much Protein do You need?

According to ICMR (Indian Council Of Medical Research) 2020, the recommended dietary allowance of protein for Indians are,

• 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.

• Girls aged 10-12 years would require around 32.8 gram protein per day.

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

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

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

• Boys Aged 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.

10 Benefits of High Protein Foods

Proteins are rightly called the building blocks of the body as they work as a repairing mechanic agent for your body. Here are some of the benefits you would get out of adding protein-rich foods to your diet,

1. Protein Maintains Muscle Mass & Strength

Protein-rich foods build up muscle mass by repairing the micro damages. Whenever you exercise, you are putting stress on your muscles by creating small sores and strains. Proteins help you in regaining the resistance of your muscles by increasing their strength and resilience.

2. Protein Reduces Appetite & Hunger levels

Protein, like fibers, provides a feeling of fullness. Therefore, it is advised to follow the protein-rich foods to whoever is willing to shed those extra pounds.

3. Protein Maintains Bone Mass

Research indicates that the intake of high protein rich foods is beneficial in maintaining bone mass. It is also related to anti-ageing as it reduces muscle loss. It especially helps to prevent osteoporosis after menopause in women.

4. Protein Increases Fat Burning

Consuming protein-rich food helps you to lose more calories by increasing the overall metabolism of your body. When your metabolism gets faster, you can lose weight easily.

5. Protein Reduces Blood Pressure

Both animal and plant proteins contain an active ingredient called arginine which dilates the blood pressure and reduces hypertensive blood pressure readings. So, it is always a good idea to include protein rich foods in your diet if you are suffering from high blood pressure.

6. Protein Rejuvenates Hair, Skin & Nails

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

7. Protein Promotes Tissue Recovery

Like we said before, there are always microtears in your muscles whenever you stretch them beyond limits. Protein builds them back and makes them stronger than before!

8. Protein Increases Immunity

All the armies (antibodies) which fight against the pathogens are made up of proteins. So, protein-rich foods boost your immune system by increasing the timely production of antibodies.

9. Protein Improves Cardiac Health

Since protein-rich foods reduce blood pressure, it would be creating a positive impact on your cardiac health too. high protein rich foods promise you a risk-free life from heart attacks or cardiac arrests.

10. Protein Increases Energy Levels

A diet plan which has less protein would automatically bring down your energy levels. So, make sure to fill your plate with high-protein-rich foods for having a long productive day. 

High Protein Rich Indian Vegetarian Food Recipes

Here are some of the simple yet nutritious Indian vegetarian food recipes that can help you in meeting the recommended dietary protein requirements.

1. Spinach Stuffed Chapati - Protein Rich Food Recipes

Ingredients For stuffing

• Freshly grated paneer – ½ cup

• Grated carrot – ¼ cup

• Green chilli-ginger paste – ½ tsp

• Coriander (finely chopped) – 2 tbsp 

• Salt 

Ingredients For dough

• Whole wheat flour – ¾ cup

• Finely chopped spinach – 1 cup   

• Oil – 1 tbsp

• Salt 

Preparation For stuffing

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

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

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

Preparation 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 centre.

• 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 a 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

• Fibre – 4.6 g

• Sodium – 37.8 mg

2. Apple and Date Shake - Protein Rich Food Recipes

Ingredients

• Dates without seeds (finely chopped) – 10

• Apples (chopped) – 2 cups

• Chilled low-fat milk – 2 cups

• Vanilla essence – a 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 favourite 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

• Fibre – 2.8 g

• Fat – 0.4 g

• Sodium – 66.2 mg

3. Rajma Kabab - Protein Rich Food Recipes

Ingredients

• 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 a protein rich diet plan because protein is contained in various foods.

4. Soya Chunks Nutri Dosa - Protein Rich Food Recipes

Ingredients For soya masala paste

• 1 cup soya chunks

• 1 tomato

• 2 dried red chillies

• 1-inch ginger

• 2 cup water

• 1 tsp salt

Ingredients For batter

• 1 cup wheat flour

• ¾ cup rice flour

• ½ tsp salt

• 1 cup water

• ½ onion (finely chopped)

• 1 carrot (grated)

• 2 tbsp coriander (finely chopped)

How to Make

• Firstly, in a pan take 1 cup soya chunks, 1 tomato, 2 dried red chillies, 1-inch ginger, 2 cups water, and 1 tsp salt.

• Cover and boil for 10 minutes.

• Drain off and cool completely. peel the skin of the tomato.

• Transfer to the mixer and grind to a smooth paste.

• Transfer the soya paste to a large bowl.

• Add 1 cup wheat flour, ¾ cup rice flour, and ½ tsp salt.

• Mix well forming a smooth batter adding water as required.

• Now add ½ onion, 1 carrot, and 2 tbsp coriander.

• Mix well making sure everything is well combined.

• Further, take a pan and heat oil and corn batter spreading uniformly.

• Cover and simmer for 2-3 minutes or until the base is roasted well.

• Flip over and roast on medium flame.

• Roast both sides until it turns golden brown.

• Finally, enjoy a Nutri dosa with chutney or sauce.

Nutritional breakdown per Dosa

• Calories: 128 kcal

• Carbohydrates: 24g

• Protein: 7g

• Fat: 1g

• Saturated Fat: 1g

• Polyunsaturated Fat: 1g

• Monounsaturated Fat: 1g

• Sodium: 360mg

• Potassium: 100mg

• Fibre: 3g

• Sugar: 2g

• Vitamin A: 1151 IU

• Vitamin C: 5mg

• Calcium: 45mg

• Iron: 2mg

High Protein Rich Indian Non-Vegetarian Food Recipes 

1. Raw Mango Prawns Curry Recipe - Protein Rich Food Recipe

Raw Mango Prawns Curry Recipe is a wonderful blend of raw mango with shrimps cooked in a luscious coconut gravy. The coconut, curry leaves and onions are ground to a fine paste which gives the curry a wonderful aroma and flavor as you mix it along with the shrimps and raw mango.

Ingredients

• 300 grams Prawns, de-shelled

• 1 Mango (Raw), diced

• 1 Cardamom (Elaichi) Pods/Seeds

• 1-inch Cinnamon Stick (Dalchini)

• 1 inch Ginger, chopped

• 4 cloves Garlic, chopped

• 1 teaspoon Turmeric powder (Haldi)

• 1 teaspoon Red Chilli powder

• 1 teaspoon Vinegar

• 1 Lemon juice

• 1 cup Coconut milk

• 1 Onion, chopped (for grinding) 

• 1/2 cup Fresh coconut, grated (for grinding)

• 2  Curry leaves (for grinding)

Method 

• Marinate the prawns with turmeric powder and lemon juice for 30 minutes.

• Grind the onion, fresh coconut and curry leaves by adding some water into a smooth paste. Once done, keep it aside.

• Heat a pan with oil, add all the whole spice into the hot oil. Add ginger and garlic chopped and saute until it softens.

• Add ground coconut onion paste and saute until the raw smell goes away. You can add the marinated prawns and raw mango and mix it along with the masala.

• Add coconut milk, along with salt, chilli powder, vinegar and bring the Raw Mango Prawns Curry to a boil. You can add water to the curry and adjust the consistency of the prawn curry.

• Boil the Raw Mango Prawns Curry for 10 minutes in low heat until the prawns and the raw mangoes are cooked through.  Once done, check the salt and spices and adjust according to taste. 

2. Mustard Egg Curry Recipe - Protein Rich Food Recipes

Mustard Egg Curry is a combination of South Indian and Bengali spices. Though this is a mix of two different kinds of flavors, it still works well in this curry. It is creamy and the flavor of Panch Phoran and Coconut milk comes through very well.

Ingredients

• 4 Whole Eggs, boiled, cut into 2 or 4 pieces

• 1-1/2 tablespoon Mustard seeds (Rai/ Kadugu), + 1 teaspoon extra

• 1 teaspoon Panch Phoran Masala

• 4 Green Chillies

• 1/4 cup Fresh coconut, grated

• 1 teaspoon Turmeric powder (Haldi)

• 200 grams Coconut milk

• Oil, as required

• Salt, to taste

• Sugar, a pinch

• 1 Onion

Method 

• To begin making the Mustard Egg Curry recipe, grind together 1-1/2 tablespoon mustard seeds, green chillies, grated coconut, turmeric together using little coconut milk just to help in grinding. Once done, keep it aside.

• Heat oil in a pan. Add 1 teaspoon of mustard seeds. As it crackles, add curry leaves and onions to it. Saute it till the onions soften. 

• Once the onions are soft and translucent, add the ground masala to this and add 1/4 cup water and let it come to a boil.

• Add the remaining coconut milk, salt and sugar and bring to a boil. To this add cut pieces of egg and boil it till it reaches creamy gravy consistency.

3. Sprouted Ragi Chicken Cutlet Recipe - Protein Rich Food Recipes

Sprouted Ragi Chicken Cutlet Recipe is a healthy cutlet recipe, made by combining chicken keema and ragi with an array of spices. These cutlets are baked, with a few drops of oil, making it a super healthy cooking option. Serve it as an evening snack with a cuppa chai.

Ingredients

• 1/3 cup Ragi Seeds, soaked overnight and sprouted

• 250 grams Boneless chicken

• 1/2 cup Potato (Aloo), boiled and mashed

• 1/2 cup Carrots (Gajjar), boiled and mashed

• 1 cup Instant Oats (Oatmeal)

• 1 Onion, finely chopped

• 4 cloves Garlic, mashed

• 1 inch Ginger, grated

• 2 Green Chillies, finely chopped

• 1/2 teaspoon Garam masala powder

• 1/2 teaspoon Cumin powder (Jeera)

• 1 teaspoon Black pepper powder

• 1/3 cup Coriander (Dhania) Leaves, finely chopped

• Salt, to taste

Method

• Partially cook the chicken for about 10 minutes in a pan with enough water, cool it and grind with some salt and pepper. 

• Also, cook potatoes and carrots in a vessel till they are cooked al dente. Once done, drain all the water which you can later use as a vegetable stock for other gravy recipes for soups.

• Coarsely grind the sprouted ragi in a mixer grinder.

• Preheat a convection oven to 200 degrees. Prepare a baking dish, grease it well such that the cutlets won't stick when baked. Or you can also grease the parchment paper and line it on the baking sheet.

• Mash the boiled potatoes and carrots, add the ground ragi and chicken, add chopped onions, ginger and garlic paste, green chillies, garam masala, black pepper, roasted cumin powder, coriander leaves and oats.

• Combine everything well, add more oats if the mixture feels it has more moisture.

• Give shape to the cutlets and place them on a greased baking dish, drizzle some oil on the top and bake in a preheated oven at 200 degrees for 15 minutes and grill for 10 minutes or till cooked and looks crisp from outside.

Take-home points

• Protein should be an integral part of the diet if you want to maintain a healthy life.

• There are many protein-rich foods in cereals, pulses, legumes, nuts, seeds, vegetables, fruits, dairy products, and meat.

• Including high protein rich foods on your plate has several health benefits like improved cardiac health, reduced blood pressure, increased immunity, and muscle strength while facilitating an exceptionally easy weight loss journey.  

FAQ on Protein Rich Indian Foods

1. How do vegetarians get enough protein in their diet?

Ans. There are several protein-rich vegetarian foods like pulses, legumes, fermented products, textured vegetable proteins, and dairy products.

2. Do vegetarians find it difficult to get enough protein?

Ans. No! That’s a myth. Vegetarians can get enough protein from several high-protein-rich vegetarian foods.

3. What vegetarian foods are high in protein?

Ans. Nuts, pulses, beans, soy products, green vegetables, lentils, and dairy products can be a good source of protein if you want to follow a protein-rich vegetarian food diet plan.

4. How can I get 150 gm of protein from vegetarian food?

Ans. Following a proper diet plan by including high protein rich vegetarian foods like eggs, oats, peanut butter, hemp seeds, and dairy products can help you in getting 150 gm of proteins. But before getting started, it’s better to get advice from your nutritionist.

5. Which fruit has the highest protein?

Ans. Guava is one of the high-protein-rich foods as it contains up to 4.2 grams of protein in every cup.

6. Do vegetarians lose weight quickly?

Ans. Not necessarily! Though vegetarians can be slightly leaner than non-vegetarian people, it doesn’t mean that they can lose weight quickly. 

7. What vegetables have more protein than meat?

Ans. Black beans, lima beans, almonds, quinoa, buckwheat, soybean, tempeh, hemp seeds, hummus, and jackfruits are high protein rich foods.

8. Do oats have more protein than meat?

Ans. No! Though oats are protein-rich vegetarian foods, they have less protein than their meat counterparts.

9. Is peanut butter a good source of protein?

Ans. Though peanut butter is a protein-rich vegetarian food, it has got a lot of calories that can spoil your weight loss goals.

10. What is the best source of protein for vegetarian food available in India?

Ans. Chickpeas, kidney beans, milk, cottage cheese, lentils, green peas, mixed seeds can be some of the protein-rich Indian vegetarian foods.

11. Does cooking spinach increase protein?

Ans. Yes! It’s because of the increased density of the cooked spinach. 

References

• National Institute of health

• National Institute of health

• Harvard University School of Public Health

• Better Health Australia