Wisdom Vine

5 Vegetarian Options for a Protein-Rich Diet

A healthy, balanced meal is essential for a healthy body and mind. It’s equally important to get the necessary nutrients our body demands. Including healthy proteins in our diet can help us with numerous important functions, as well as helping in maintaining muscle mass, Let’s have a look at some foods that we can include in our meals for a protein-rich diet!


Lentils, or more popularly known as Dal in Indian homes are a great source of protein. They can be used in a number of dishes or can be consumed as a sprout-salad for a protein-rich meal. And because lentils are plant-based foods, consuming them would also lead to a reduced risk of many lifestyle-related health conditions. Plant-based foods are the healthiest options you can get that are also rich in protein.


Often used as a substitute for cottage cheese by many vegetarians, tofu is a great source of protein. In addition, it is also packed with calcium and other essential nutrients needed by our body. Unlike many dairy products that are high in saturated fat, tofu is a great source of low, unsaturated fat. Though pretty flavourless, tofu is a great option that can be included in meals for a protein-rich diet.


Chickpeas can be boiled and consumed or can be cooked and had! Just like lentils, they are rich in protein and fiber with essential vitamins and minerals too. The nutrients in chickpeas are also known to fight health conditions like diabetes or high blood pressure. A cup of chickpeas has as much as 15g of protein. Canned or dried chickpeas are readily available in the market which can be used to prepare a delicious healthy meal at home- from the yummy hummus to the all-time favourite channa masala!. 


Yet another protein-rich food, quinoa is a great breakfast option that can be had with fruits or vegetables. Quinoa is highly nutritious and is often a part of the diet of health-conscious people across the world. A cup of quinoa has about 8g of protein. For many people who aren’t aware, quinoa is nothing but an edible seed that has become popular because of its nutritional value. 

Soya Bean

Soya beans are known to be packed with nutrients – with the right blend of protein and fiber. They are also a good source of carbs and healthy fat. These legumes also help in reducing the risk of heart diseases as they are also a good source of fatty acids. Soya beans can be consumed after soaking and boiling them. For all the health freaks out there, soya milk is also a great option!

The right amount of protein is needed by our body to ensure that our metabolic activities work well and enhance our overall well-being. Contrary to the popular myth, it is not just people who want to build their body or increase their muscle mass that need proteins. They are essential for our body to repair itself and keep us fit. So get going and ensure you eat right with the right blend of protein and other nutrients. Bon Appetit!

Priyajit Marwah

Author: Priyajit Marwah

Graduate from NMIMS University, Mumbai. An avid reader, a sports enthusiast with a flair for voiceovers and voice acting, I've been a theatre artist and have a good amount of experience working as a Digital Marketer! Part of Digital Marketing & SEO @ Lido Learning!

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