Protein-rich vegetarian options if you exercise: Add quinoa, chickpeas, buttermilk to fuel your fitness

If you work out, you already know that you need protein to fuel your body. But if you are a vegetarian, it could sometimes feel like there aren’t many options for protein in a vegetarian diet. You’d be surprised that even a vegetarian Indian cuisine packed with ingredients that can support fitness goals.

From protein-rich dals and paneer to energy-boosting whole grains and gut-friendly dairy, your ghar ka khana can provide the perfect balance of nutrients to keep you energised and aid muscle recovery.

Whether it’s a protein-packed paneer curry, a quinoa biryani, or a refreshing buttermilk after your workout, there’s something for every fitness enthusiast.

Here’s a comprehensive guide to integrating these foods into your workout routine.

High-protein choices

• Paneer: Paneer is a rich source of protein and calcium, containing 14 gm of protein per 100 gm. The Indian Journal of Dairy Science states that paneer is a critical protein source for vegetarians. It aids in muscle recovery and builds bones. Add paneer to dishes such as paneer tikka, palak paneer, or paneer bhurji to make your meals high in protein.

• Dal: A decent amount of protein is also found in masoor, toor, or moong daals— 7-9 gm per cooked cup. A study on Nutrients highlights the role of lentils in supporting vegetarian protein intake. Lentils provide long-acting energy and support in the digestion process. Try lentil-based soups and curries, or serve the dal over rice for an amino acid-complementing meal.

• Chana: Chickpeas are a good source of complex carbohydrates and protein, with 15 gm of protein per cooked cup. They also make for a great boost of energy meal, say chana masala or roasted chickpeas salad topping.

• Soybean and soy chunks: Soy chunks and granules are very high in protein, containing 52 gm of protein per 100 gm (dry weight). The International Journal of Food Sciences and Nutrition identifies it as an essential protein source for vegetarians. They can be added to curries, pulao, or salads after soaking and cooking.

• Quinoa: Quinoa provides 8 gm of protein per cup of cooked, as per a study published in Food Chemistry, and can replace your everyday rice with its nutritional richness. It can be incorporated into different dishes like khichdi, pulao or biryani.

• Brown rice: A healthier alternative to white rice, brown rice contains 4 gm of protein in a cooked cup and can provide you with lasting energy. Serve it with dals or curries to make a balanced meal. According to the Journal of Agricultural and Food Chemistry, brown rice is a good option if you are fitness conscious.

• Ragi: Ragi is a nutrient-dense grain, rich in protein, calcium, and iron, making it ideal for post-workout recovery. The Journal of Food Science and Technology highlights ragi’s benefits for muscle recovery. Make ragi dosas, porridge, or ladoos for a nutritious meal.

Dairy-based options

• Greek yoghurt: Greek yoghurt offers 10-15 gm of protein per serving, along with probiotics for gut health. Research in Frontiers in Microbiology emphasises its role in supporting recovery and digestion. Enjoy it in lassis, smoothies, or as a side dish.

• Milk and buttermilk: The now-much-maligned milk provides 8 gm of protein per cup, making it a perfect recovery drink, while buttermilk is lighter and helps with hydration. The Journal of Dairy Research affirms milk’s effectiveness as a recovery drink. Drink them plain or add cumin and coriander for enhanced flavour.

• Sprouts (mung beans or chana sprouts): Sprouted legumes have higher nutrient content, providing 7-10 gm of protein per cup. Enjoy them as a salad or spice them up for a quick snack.

• Poha: Poha, combined with vegetables and peanuts, offers a light yet energising snack. The Indian Journal of Nutrition identifies it as an excellent energy source for active lifestyles. Cook it with turmeric, curry leaves, and peas for a nutrient-packed meal.

Protein-packed meal ideas

• For breakfast, try ragi dosa with coconut chutney, oats upma with vegetables and curd, or paneer paratha with mint chutney.


• Lunch options could include dal tadka with quinoa, chana masala with whole-wheat roti, or palak paneer with millet roti.


• For dinner, enjoy soy chunk curry with ragi balls, rajma with basmati rice, or quinoa biryani with yogurt.


• Snack on roasted makhana, sprout salad, or boiled peanuts for added energy.

• If you are exercising regularly, you may think about supplementing your diet with additional protein for muscle recovery. Plant-based protein powders made from pea, hemp, or rice protein can help meet daily protein requirements, as also highlighted in the Journal of the International Society of Sports Nutrition.

• Blend these powders with almond milk, banana, and a dash of cinnamon for a post-workout shake.

• As a vegetarian, there are numerous options for you that are high in protein and rich in nutrients. If you work out, don’t skip on these incorporating staples like paneer, lentils, quinoa, and ragi, along with dairy and plant-based protein supplements to fuel your workouts and aid recovery.