An individual involved in average daily activity requires 0.8–1.0 g of protein per kg of body weight per day, which amounts to a consumption of about 15-20 g of protein per meal.  Active individuals/athletes, have a higher requirement of 1.2–2.0 g per kg of body weight to support additional muscle repair. For a vegetarian person, in order to receive a balanced diet and to meet the daily essential amino acid requirements, the individual will need to take a wider variety of foods. It is important for vegetarians to consciously include various protein sources in their daily diet.

Key Protein-Rich Vegetarian Foods

• Soya-based: Soy beans, nutri-nuggets (40-50 g protein /100g), Tofu
• Dairy: Paneer (18 g/100g), Curd (5 g/100g) and milk (8g/250 ml glass).
• Legumes and Pulses:  lentils (Dal, uncooked protein content 20-25 g/100g), rajma (kidney beans), chana (chickpeas), black-eyed Peas (Lobia) and sprouts
• Grains: Amaranth (Rajgira) and quinoa. Wheat and other grains have a lower protein content.
• Nuts and Seeds: Almonds, walnuts, chia seeds, peanuts, flaxseeds (Alsi), pumpkin Seeds.

Tips for maximizing vegetarian proteins

• Combine Foods: Mix grains and pulses (e.g., rice and dal, dal-roti) to ensure all essential amino acids are provided in the right proportions forming a complete protein comparable to animal proteins.
• Include protein in every meal:  Add lentils, beans, or nuts to every meal, not just one meal. If feasible, include curd or add paneer to some meals.
• Smart Snacking: Opt for roasted chana, sprouts, or peanuts rather than fried snacks.