Jul 29, 2025

8 High-Protein Vegetarian Foods to Fuel Your Gym Workouts

sushmita kumari

Paneer (Cottage Cheese):

100g = ~18g protein. Slow-digesting casein protein. Great post-workout or dinner option.

Source: pexels

Tofu (Soy Paneer):

100g = ~10g protein. Vegan-friendly & low fat. Builds lean muscle efficiently

Source: pexels

Greek Yoghurt:

100g = ~10g protein. Also rich in calcium. Perfect for smoothies or mid-meal snack.

Source: pexels

Lentils (Dal):

1 cup cooked = ~18g protein. High in fiber + iron. Budget-friendly & desi favourite.

Source: pexels

Chickpeas (Chana):

1 cup = ~15g protein. Keeps you full. Great in salads, hummus, or dry snacks.

Source: pexels

Quinoa:

1 cup cooked = ~8g protein. A complete protein with all 9 amino acids. Ideal as a rice substitute.

Source: pexels

Soy Chunks (Nutrela):

100g = ~52g protein (raw). Massive protein punch. Great for muscle gain on a veg diet.

Source: pexels

Nuts and Seeds:

Almonds, Peanuts, Chia Seeds, Flaxseeds. Protein + healthy fats. Great for energy & recovery. Just 1–2 tbsp or a handful a day.

Source: pexels

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