150 Gm High Protein Veg Indian Diet

Protein is a crucial macronutrient required for muscle building, weight loss, and overall health.

While many believe that hitting 150 grams of protein daily on a vegetarian diet is tough, the truth is quite the opposite!

With the right meal plan and food choices, you can achieve this target efficiently.

150 Gm Protein Veg Diet Indian (1-Day Sample)

Wondering how to distribute 150g of protein across meals? A 150 gm protein veg diet Indian includes paneer, lentils, tofu, quinoa, nuts, and dairy, balanced across meals for muscle growth and overall health.

Here’s a 1-Day simple veg Indian diet plan:

✅ Breakfast (30g Protein)

3 Moong Dal Chilla (15g)

1 cup Greek Yogurt (10g)

Handful of Peanuts (5g)

✅ Mid-Morning Snack (20g Protein)

1 Scoop Plant Protein Shake (25g)

5 Almonds (2g)

✅ Lunch (40g Protein)

1 cup Soy Curry (25g)

1 cup Brown Rice (5g)

1 bowl Dal (10g)

✅ Evening Snack (20g Protein)

1 Boiled Egg (6g)

1 cup Sprouts Salad (12g)

✅ Dinner (30g Protein)

100g Paneer Bhurji (18g)

2 Rotis (6g)

1 cup Palak (4g)

✅ Post-Workout (10g Protein)

1 Glass Milk with Chia Seeds (10g)

Total: ~150g Protein

Best High-Protein Vegetarian Foods in India

Here’s a list of protein-packed Indian foods to include in your diet:

Plant-Based Proteins

Food	Protein (per 100g)
Soy Chunks	52g
Peanuts	26g
Chana (Black Chickpeas)	19g
Moong Dal	24g
Rajma	24g

Dairy & Eggs (For Lacto-Vegetarians)

Food	Protein (per 100g)
Paneer	18g
Greek Yogurt	10g (per 100g)
Eggs (1 whole)	6g
Milk (1 cup)	8g

Grains & Seeds

Food	Protein (per 100g)
Quinoa	14g
Oats	13g
Flaxseeds	18g
Pumpkin Seeds	19g

Pro Tip: Combine different protein sources (like dal + rice) to get a complete amino acid profile.

Budget-Friendly High-Protein Foods for Indians

Eating 150g of protein daily doesn’t have to be expensive. Here are affordable options:

✔ Soya Chunks – ₹50 for 200g (52g protein per 100g)

✔ Peanuts – ₹120/kg (26g protein per 100g)

✔ Moong Dal – ₹100/kg (24g protein per 100g)

✔ Paneer (Homemade) – ₹300/kg (18g protein per 100g)

✔ Eggs – ₹6 per egg (6g protein each)

Meal Prep Tip: Cook dal, chana, and soy in bulk to save time & money.

Myth 1: Vegetarian Diets Lack Protein

Reality: With paneer, lentils, tofu, and seeds, vegetarians can easily meet protein goals.

Myth 2: Plant Proteins Are Incomplete

Reality: Combining different protein sources (dal + rice) ensures complete protein intake.

Myth 3: You Need Meat for Muscle-Building

Reality: Many top athletes follow a vegetarian diet and maintain great muscle mass.

• Include protein in every meal (dal, paneer, tofu, nuts, yogurt)

• Choose whole grains over refined grains (quinoa, brown rice, millet)

• Snack wisely (roasted chana, boiled chickpeas, Greek yogurt)

• Use protein supplements if required (pea protein, soy protein)

• Stay consistent – hitting 150g protein daily takes discipline but is achievable!

A 150 gm protein veg diet Indian style is entirely possible with the right food choices and meal planning.

Whether you’re an athlete, bodybuilder, or just looking to improve your health, this high-protein vegetarian meal plan will keep you strong, lean, and energized.

If you found this guide helpful, share it with your friends and let us know your favorite protein-rich vegetarian meals in the comments!