Vegetarian and vegan protein
Hitting protein without meat: the best Indian sources, combining foods, and soya chunks.
3 min read
Vegetarian and vegan diets can support muscle gain when protein is planned carefully: protein-dense foods at every meal and a mix of sources. Direct evidence in vegan diets is limited.
51.5g protein
in 100 g of dry soya chunks, the richest common vegetarian source[2]
| Food, per 100 g raw | Protein | Energy |
|---|---|---|
| Masoor dal | 24.4 g | 322 kcal |
| Moong dal | 23.9 g | 326 kcal |
| Peanuts | 23.7 g | 520 kcal |
| Chana dal | 21.6 g | 329 kcal |
| Paneer | 18.9 g | 258 kcal |
A high-protein vegetarian day
- Breakfast. Moong chilla or besan cheela, or poha with peanuts and curd.
- Lunch. Dal plus rajma or chana with roti; pulses and grains cover each other's gaps.
- Snack. Roasted chana, sprouts chaat or a glass of milk.
- Dinner. Soya chunk curry, paneer bhurji or tofu with vegetables.
Strong evidence
Soy did not change male hormones across clinical studies, at any dose tested.[3]
Vegetarian staples
- Paneer, curd and milk
- Dals, chana and rajma
- Soya chunks
Vegan staples
- Tofu and soya chunks
- Dals, chana, rajma and sprouts
- Peanuts; Levlofit rule, not a research finding: aim for the upper end of your protein range
Key points
- Vegetarian and vegan diets can support muscle gain when protein is planned carefully; direct evidence in vegan diets is limited.
- Soya chunks, dals, peanuts and paneer are dense sources.
- Mix pulses and grains through the day.
Up next
- When to eat around training: Once you know what to eat, see how much timing matters.
Sources
- [1] Longvah T et al. Indian Food Composition Tables 2017. ICMR-National Institute of Nutrition, Hyderabad.
- [2] U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: Soy flour, defatted (FDC ID 174275, SR Legacy 16117).
- [3] Reed KE et al. Neither soy nor isoflavone intake affects male reproductive hormones: an expanded and updated meta-analysis of clinical studies. Reprod Toxicol 2021;100:60-67.
- [4] Jager R et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr 2017;14:20.
- [5] ICMR-National Institute of Nutrition. Dietary Guidelines for Indians, 2024.
General information from published guidelines, not medical advice, and not reviewed by a clinician. See a doctor for pain, illness, pregnancy or before hard training if you have a condition.