How to Get 70 Grams of Protein a Day as a Vegetarian

Maintaining a high-protein diet as a vegetarian in India might seem challenging at first, but with the right approach, it’s achievable.

Whether you are an athlete, a fitness enthusiast, or someone looking to maintain a healthy lifestyle, getting enough protein is crucial for muscle repair, energy, and overall well-being.

This guide will help you understand how to reach your protein target of 70 grams per day using vegetarian sources easily available in India. We’ll break it down into six key areas so you can plan your meals effectively.

Protein Needs for Vegetarians

Protein is an essential macronutrient that plays a vital role in muscle building, immune function, and metabolism.

While non-vegetarians can rely on meat, eggs, and fish for protein, vegetarians need to be more strategic.

The Recommended Dietary Allowance (RDA) for protein is around 0.8-1.2 grams per kilogram of body weight. If you weigh 60-70 kg, you should aim for about 60-80 grams of protein daily.

Best Indian Vegetarian Protein Sources

Here’s a list of some of the best vegetarian protein sources available in India:

• Pulses & Legumes: Lentils (dal), chickpeas, kidney beans, and black gram (urad dal) are protein-rich and commonly found in Indian households.

• Dairy Products: Paneer, Greek yogurt, milk, and buttermilk provide ample protein while also being calcium-rich.

• Soy-Based Products: Tofu and soy chunks (Nutrela) are fantastic high-protein meat alternatives.

• Nuts & Seeds: Almonds, peanuts, flaxseeds, and chia seeds provide protein along with healthy fats.

• Whole Grains: Quinoa, millet, and oats add a good amount of protein to meals.

• Vegetables: Spinach, broccoli, and mushrooms have moderate amounts of protein.

How To Get 70 Grams Of Protein A Day Vegetarian?

Here’s a well-balanced Indian meal plan to help you achieve your 70g protein goal:

Eat high-protein vegetarian foods like tofu, tempeh, lentils, beans, Greek yogurt, cottage cheese, quinoa, nuts, seeds, and plant-based protein shakes.

✔️ Breakfast (20g protein)

2 boiled eggs (if you eat eggs) or 1 bowl of Greek yogurt with chia seeds and almonds.

1 cup of soy milk or a paneer-stuffed paratha with curd.

✔️ Mid-morning snack (10g protein)

A handful of roasted chana (Bengal gram) and peanuts.

A protein smoothie with banana, peanut butter, and milk.

✔️ Lunch (20g protein)

1 cup cooked dal (lentils) with brown rice.

100g paneer bhurji or tofu sabzi.

1 chapati with besan (gram flour) added for extra protein.

✔️ Evening Snack (10g protein)

A homemade protein shake with milk, peanut butter, and soaked almonds.

Sprouts chaat with lemon and masala.

✔️ Dinner (15g protein)

Quinoa khichdi with moong dal and vegetables.

1 bowl of curd or buttermilk.

50g roasted soya chunks.

High-Protein Indian Recipes

Here are some simple, high-protein recipes to help you get your daily intake:

🌟 Soya Chunks Pulao

Ingredients

• 1 cup soya chunks (Nutrela)

• 1 cup brown rice

• Spices (turmeric, garam masala, cumin, salt)

• Vegetables (onions, tomatoes, capsicum)

Method

Soak soya chunks in hot water for 10 minutes, then squeeze excess water.

Cook rice separately.

In a pan, heat oil, sauté onions, and tomatoes add soya chunks and spices.

Mix with rice and serve hot.

🌟 Paneer Bhurji

Ingredients

• 100g paneer (cottage cheese)

• 1 onion, 1 tomato

• Spices (turmeric, red chili powder, salt, garam masala)

Method

Heat oil in a pan, sauté onions and tomatoes.

Crumble the paneer and add it to the pan with spices.

Cook for 5 minutes and serve hot with roti or rice.

Supplements: Do You Need Them?

If you’re struggling to meet your protein intake through food alone, you can consider supplements like:

• Whey protein (vegetarian but derived from dairy)

• Plant-based protein powders (pea protein, soy protein, brown rice protein)

Look for options that have no added sugar or artificial flavors. However, whole foods should always be the first choice.

Tips To Increase Protein Intake Effortlessly

• Mix protein-rich foods: Combine grains and legumes, like dal-chawal or rajma-chawal, for complete protein.

• Eat protein with every meal: Add paneer, tofu, or curd to most meals.

• Snack smartly: Replace fried snacks with roasted chana, peanuts, or sprouts.

• Try different cooking methods: Grill, roast, or steam your protein sources to retain nutrients.

• Plan meals in advance: Pre-plan meals to ensure you meet your protein goals daily.

Final Thoughts

Reaching 70 grams of protein daily as a vegetarian in India is completely doable with the right food choices.

Focus on high-protein pulses, dairy, soy products, and smart meal planning.

With a mix of traditional Indian foods and modern protein sources, you can maintain a healthy, protein-rich diet effortlessly.

Are you ready to level up your vegetarian protein intake? Start today and feel the difference!