
By Aylin Senturk
Vegetarians are always toiling to meet their protein needs. It becomes especially challenging when one is more focused on fitness and athletic activities and seeks to increase their muscle size and strength.
We’ve got some simple diet hacks for you that you can use to increase your protein intake while being on a plant-based diet. Let’s dive in!
There’s no need to fall for fancy supplements or exotic ingredients to meet your protein goals. With only the following smart tips, your regular vegetarian meals can pack a powerful protein punch
The most readily available options for vegetarians are traditional dals, chickpeas (chana), kidney beans (rajma), and lentils. These aren’t just comfort foods, they’re loaded with protein and fibre. A single cup of cooked lentils can give you around 18 grams of protein. Try including a different type of dal at least once a day or toss boiled chickpeas into salads and chaat.
Milk, curd, and paneer are great sources of vegetarian protein. Greek yoghurt has nearly double the protein of regular dahi, and paneer is incredibly versatile. Use these to make curries, wraps, or even have them grilled. If you're lactose-intolerant, opt for fortified plant-based milks, such as almond or soy, which also come with added calcium and vitamin B12.
Instead of reaching for a packet of chips, opt for snacks that keep you full and fuelled. Roasted chickpeas, boiled moong chaat, or a simple peanut butter sandwich can work wonders. A spoonful of the best peanut butter—preferably natural and unsweetened—on fruit or toast adds both protein and healthy fats to your snack routine.
Almonds, walnuts, chia seeds, flaxseeds, and sunflower seeds are all rich in protein. These can be easily incorporated into meals. Add them to your breakfast bowl, smoothies, or just eat them as a dry mix. You can also try chia puddings and overnight oats with nuts as these are both trendy and nutritionally dense.
While whole foods are ideal, protein powder can help fill in gaps, especially if you're working out or struggling to meet your needs through diet alone. Blend it into smoothies, mix it with milk or oats, or even use it in baking recipes like protein pancakes or cookies. Choose one with minimal ingredients and no added sugar.
Life gets busy, and that’s where ready-to-drink options help. A good protein drink can be a saviour post-gym or between meetings. Just read the label—opt for something low in sugar and made with clean ingredients.
As a vegetarian, you can enhance your protein intake by incorporating food options such as lentils, dairy products, and seeds. For an added boost, you can opt for protein supplements in either plant or dairy form, according to your preference. Try these foods to easily meet your daily protein requirements.
MBT pg