‘Paneer khaaya, sprouts khaaye, tomato soup peeta hoon’: How Kartik Aaryan meets his protein requirements

But, one needs to practice it like a ritual, emphasised the actor. “It became like a robotic thing. Jaise raat ko tomato soup peeta hu, toh woh tomato soup pure six mahine chalta hai, kuch usme koi change nahi hai,” he continued.

But how effective are vegetables as a protein source?

Dr Anjana Kalia told indianexpress.com that vegetarian protein sources such as paneer, tofu, sprouts, lentils, and plant-based protein powders can be highly effective for muscle building when consumed in the right combinations and quantities.

“While animal proteins like eggs, chicken, and fish are considered ‘complete proteins’ (containing all essential amino acids), most plant-based proteins are ‘incomplete’.” However, combining different vegetarian foods—such as legumes with grains (for example, dal with rice or hummus with whole wheat bread)—can help achieve a complete amino acid profile.”

She added that paneer and tofu, in particular, are excellent sources of casein and soy protein, both of which are known for supporting muscle repair and growth. With proper meal planning and adequate calorie intake, vegetarians can build muscle as effectively as non-vegetarians.

 

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Having the same soup

Unlike Kartik Aaryan, who vouched for having the same meal, such as tomato soup, to stay in shape, the dietician explained that eating the same food every day, even if it’s healthy, can create nutritional imbalances over time.

Each food group provides unique vitamins, minerals, and antioxidants, and a lack of dietary variety can lead to deficiencies in essential nutrients such as vitamin B12, iron, zinc, and certain amino acids—especially in vegetarian diets.

“Moreover, repetitive eating can reduce appetite satisfaction and negatively impact gut health, as a diverse diet is essential for supporting a healthy gut microbiome. Therefore, while discipline is good, dietary monotony is not advisable for long-term health and performance,” she elaborated.

What else can vegetarians consume?

Dr Kalia recommended that vegetarians keep meals exciting and nutritious by rotating protein sources. For example, including different legumes (such as chickpeas, kidney beans, and lentils), seeds (like chia, flax, and pumpkin), and nuts adds both protein and healthy fats. Smoothies made with Greek yoghurt or plant-based protein powder, quinoa bowls with vegetables, or paneer tikka wraps are tasty, high-protein options.

Incorporating fermented foods like tempeh or soy milk can further enhance nutrient absorption. The key is balance—mixing protein sources, adding seasonal vegetables, and using varied cooking methods ensures nourishment and enjoyment while promoting strong, lean muscle development.