10 Ways To Get More Protein In Your Diet

As per data, a lot of people feel concerned about their protein intake. Many Indian people who eat traditional meals consisting of rice with chapati and starchy vegetables often miss essential protein requirements even though their diet seems nutritionally complete. If you choose not to eat eggs or meat because of your vegetarian diet or face time constraints with meal preparation or need protein for muscle development, then you face the same question: How can you increase your protein intake without changing your meal structure? The good news is, that you can maintain your current eating habits while choosing specific foods which enhance your protein intake. 

This blog provides you with practical tips that enable you to enhance your protein consumption with minimal effort.

Also Read: The Best Plant-Protein Supplement in India

1.  Lentils (Dal) – The Protein Powerhouse

Lentils stand as nutritional powerhouses which have served as an essential food source in Indian kitchens since ancient times. These budget-friendly protein-rich foods serve versatile purposes and provide an outstanding protein source.

Moong dal together with masoor dal and urad dal, toor dal contain 9 - 10g of protein per 100g serving.

Dal can be enjoyed at its best through dal tadka recipes as well as dal kichdi, lentil soup and various lentil-based curries. Lentils create a complete protein when eaten with whole grains such as rice or roti because they supply every essential amino acid needed by your body.

Also Read: Health Benefits of Plant Protein You Need to Know

2.  Paneer – Protein-Rich Dairy Delight

Paneer remains a fundamental element of Indian food because its creamy texture makes it useful in many recipes. The high protein content of paneer positions it as an ideal choice for vegetarians who want to develop muscles and enhance their recovery after exercise.

Paneer contains high-quality protein that delivers 18 – 20g per 100g serving which positions it as one of the top vegetarian protein sources.

Paneer functions as a flexible ingredient which you can use in palak paneer or paneer burji or paneer salad or grilled paneer tikka or paneer stir fry to create a protein-rich diet.

Also Read: Mindful Eating For Athletes

3.  Soya Chunks – The Vegetarian Meat Alternative

Soya Chunks serve as vegetarian meat which provides high protein content while fitting perfectly within traditional Indian food patterns. These affordable, flexible food item delivers essential nutrients that support protein intake without needing animal-based products.

Each 100g serving of Soya chunks delivers 52g of protein which makes them one of the highest protein sources from plants.

Soya Chunks provide exceptional adaptability because they can be used to create protein-rich meals such as Soya Chunk Curry, Soya Pulao, Soya Chunk Salad, Soya Chunk Cutlets, Soya Chunk Stir-Fry and many other dishes.

Also Read: 4 Benefits of Protein Bars For Fitness Freaks

4.  Chickpeas – Versatile & Protein-Rich

Chickpeas also known as chana have existed as an essential food source throughout Indian culinary history. The legume provides nutritional value through its protein content as well as fiber and vital vitamins which make it an ideal selection for vegetarians and fitness enthusiasts who want to increase their protein consumption.

The plant-based protein content in Chickpeas proves exceptional because each 100g serving delivers between 18 and 19 grams of protein.

The versatile Chickpeas serve as the main ingredient for chana masala and hummus yet you can also prepare roasted chana or use chickpea flour to create pakoras.

Also Read: Signs of Protein Deficiency

5.  Nuts & Seeds – Small but Mighty Protein Boosters

The protein content in nuts and seeds receives little attention but these nutritious foods deliver protein together with essential fats and fiber as well as vital vitamins. For people seeking convenient snacks or meal enhancements or nutritional benefits, nuts and seeds serve as delicious options to boost protein intake. Nuts and seeds deliver more than protein because they supply omega-3 fatty acids together with antioxidants and fiber which promote cardiovascular health and digestive wellness as well as brain performance.

You can consume 100g of mixed nuts to receive approximately 20g of protein.

Nuts and seeds serve as protein sources which you can eat as snacks or blend into smoothies and desserts that contain high amounts of protein.

Also Read: Nighttime Snacking Can Cause Obesity

6.  Quinoa – The Vegetarian Protein Powerhouse

The rising popularity of quinoa stems from its status as a nutritious grain substitute which particularly appeals to plant-based protein seekers. The complete protein nature of quinoa sets it apart from regular grains because it delivers the nine essential amino acids which support muscle repair and general wellness.

Quinoa offers more protein content than regular grains since each 100g serving contains between 13-16g of protein.

Quinoa can be used to prepare upma and khichdi as well as various curries together with porridge and baking recipes that benefit from added protein content.

Also Read: Side Effects of Eating Too Much Protein For Weight Loss

7.  Eggs – The Ultimate Protein Powerhouse

Eggs rank among the most complete and bioavailable protein sources that fitness enthusiasts and nutrition experts recommend. The high-quality protein and essential vitamins and minerals within eggs make them suitable for building muscle while supporting weight loss and balanced dietary needs. The complete protein composition of eggs delivers all nine essential amino acids that support muscle repair and fundamental health requirements. The flexibility of eggs allows them to be incorporated into every meal while maintaining your existing dietary plan.

One medium-sized egg provides 6-7g protein.

Here’s how you can incorporate eggs: masala omelet, egg bhurji, egg salad, egg curry, egg-based smoothies, egg wraps or eat whole boiled eggs.

Also Read: Post-Workout Snacks For Muscle Recovery

8.  Upgrade Your Rotis – A Simple Way to Boost Protein Intake

Rotis hold essential value in Indian kitchens since they serve as a primary food source yet they do not contain enough protein to build muscle or maintain good health. ATOM Roti Protein provides a straightforward method to increase your daily protein consumption because it serves as a complete solution.

ATOM Roti Protein contains multiple plant-based protein sources including Pea Protein together with Brown Rice Protein and Soy Protein which deliver 25g of protein per serving. When you combine this product with standard wheat flour it enhances your rotis' nutritional value beyond traditional varieties.

Adding 30g of ATOM Roti Protein to 150g wheat flour produces 40g of protein content that distributes across 4 rotis.

The product stands as an excellent solution for vegetarians as well as fitness enthusiasts and individuals who want to enhance their daily nutritional intake.

Also Read: The Role of Dietary Fat in Muscle Building

9.  Sprouts – Protein Powerhouse

The term "nutritional powerhouses" fits sprouts because they contain significant amounts of protein alongside essential vitamins and fiber. Their simple digestion process works together with their antioxidant properties to create an extremely flexible food option which serves people who want to increase their protein intake from natural sources. Legumes and grains experience an increase in their protein content during germination which transforms sprouts into more nourishing food compared to their original unprocessed forms.

Each variety of sprouts contains protein levels that range from 7 grams to 9 grams for every 100 grams of food.

Sprouts can be consumed as sprout salad, sprout chat, sprout curry, and sprout smoothies.

Also Read: The Future of Plant Protein in India

10.  Whey Protein /Plant-Protein & Peanut Butter

Natural food sources supply excellent protein to fulfill daily nutritional requirements yet many people rely on supplemental protein because of their hectic schedules or demanding workouts or specific diets.

The three ATOM products including Whey Protein along with Plant Protein and Peanut Butter provide top-tier protein sources which help build muscle and boost recovery and maintain general wellness.

The ATOM Whey Protein delivers superior Whey Protein that absorbs quickly into the body to support muscle recovery after exercise.

The product delivers 25 grams of protein to your body with each serving. The high-quality protein supports those who want to build muscle while improving their strength and maintaining lean muscle mass.

How to Use: Mix the product with water or milk to make a fast protein shake • Add the product to smoothies to enhance their nutritional value • Incorporate the product into oatmeal or pancakes to boost protein content in your breakfast.

ATOM Plant Protein combines pea and brown rice proteins into a powerful blend that delivers complete amino acid profile equivalent to Whey. The product provides 25 grams of protein per serving.

The product serves those who choose plant-based diets (vegans) and those who need protein that supports digestion and muscle recovery.

How to Use: • Use almond or soy milk to make a dairy-free protein shake • Use the product to enhance smoothies and protein bowls.

The ATOM Peanut Butter stands apart from regular peanut butter because it contains whey and pea protein along with roasted peanuts to increase its protein content.

How to Use: • Use it on whole wheat toast or rotis • Mix the product in smoothies or shakes.

The protein options indicated here meet the needs of all dietary preferences from vegetarians to non-vegetarians and all levels from beginners to professionals…

The best version of yourself begins with improved nutrition, so are you ready to power up your plate?

Also Read: Creamy or Crunchy Peanut Butter – Which Is Better?

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