1. Paneer

Paneer is one of the most popular vegetarian protein foods in India. It can be added to curries, wraps, sandwiches, bhurji or salads.

2. Tofu

Made from soybeans, tofu is a versatile plant-based protein. Use it in stir-fries, sandwiches, curries or wraps.

3. Soy Chunks

Soy chunks are particularly useful when you're looking for a protein-dense vegetarian food. They can be added to curries, pulao, wraps and snacks.

4. Moong Dal

Moong dal is a staple Indian ingredient and an easy way to add plant protein to your meals. Use it for dal, khichdi, chilla or sprouts.

5. Masoor Dal

Masoor dal is another everyday source of plant protein. It cooks relatively quickly and works well with rice, roti or vegetables.

6. Chana

Chickpeas are a versatile source of Indian vegetarian protein. Make chana masala, chaat, hummus or add them to salads.

7. Rajma

Rajma is a classic Indian comfort food and provides plant-based protein along with carbohydrates and fibre. Pair it with rice for a familiar, satisfying meal.

8. Black Chana

Black chana can be boiled and added to salads, chaats or curries. It is an easy ingredient to meal-prep and keep ready for the week.

9. Green Peas

Green peas can add protein to everyday meals without much effort. Add them to poha, pulao, upma, curries or sandwiches

10. Greek Yogurt

Greek yogurt is a convenient dairy-based protein source. Have it with fruit and nuts, use it as a dip, or add it to your breakfast bowl.

11. Milk

Milk provides protein along with other essential nutrients. Add it to smoothies, oats, coffee or simply have a glass alongside your meal.

12. Curd

Regular curd is an easy addition to Indian meals. Pair it with dal, rice, roti or use it as the base for a protein-rich breakfast bowl.

13. Peanuts

Peanuts are an affordable option that provides protein and healthy fats. Add them to poha, chaat or salads, or enjoy peanut butter with toast.

14. Almonds

Almonds can be a convenient snack and provide protein along with healthy fats and other nutrients. Add them to oats, yogurt or smoothies.

15. Pumpkin Seeds

Seeds can be an easy way to add extra protein to meals. Sprinkle pumpkin seeds over yogurt, oats, salads or smoothie bowls.

16. Chia Seeds

Chia seeds contain protein along with fibre and healthy fats. Add them to overnight oats, smoothies, yogurt or homemade puddings.

17. Hemp Seeds

Hemp seeds are another plant-based option that can be sprinkled over salads, yogurt, oats or smoothies.

18. Quinoa

Quinoa is a grain-like seed that contains all nine essential amino acids, making it a useful addition to a vegetarian diet. Use it instead of rice or add it to salads and bowls.

19. Besan

Besan, or gram flour, is a simple ingredient that can become a protein-rich meal. Use it to make chilla, cheela wraps or savoury pancakes.

20. High-Protein Cereal

Breakfast is often where protein gets overlooked. If you don't have time to prepare a protein-rich meal every morning, high-protein cereal can be a convenient option.

Proskii High Protein Cereal provides up to 38g of protein per 100g, with around 15g of plant protein per 40g serving, depending on the variant. It uses a blend of pea and soy protein and contains 0g added sugar.

Simply add it to milk or your preferred plant-based milk for a quick breakfast. It can also be paired with fruit, nuts or seeds for a more complete meal.