Jun 26, 2025
BY: ET Online8 high-protein vegetarian foods for weight loss
Lentils
Rich in protein and fiber, lentils promote satiety and support digestive health. One cup provides around 18 grams of protein, making it an excellent plant-based option.
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Chickpeas
Versatile and nutrient-dense, chickpeas are packed with protein and complex carbs. They're great in salads, curries, or roasted as snacks—offering 15g of protein per cup.
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Tofu
Made from soybeans, tofu is a complete protein with all essential amino acids. It’s low in calories and perfect for stir-fries, scrambles, or grilling.
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Greek yogurt
This thick, creamy dairy product contains 10–15g of protein per 100g. It's also rich in probiotics, which aid digestion and reduce belly bloating.
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Paneer
A staple in Indian vegetarian diets, paneer is high in protein and low in carbs. It's great grilled, sautéed, or added to curries.
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Quinoa
This gluten-free grain is a complete protein, offering 8g of protein per cup (cooked). It’s ideal for salads, bowls, and even breakfast porridge.
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Almonds
A small handful (about 23 almonds) gives you 6g of protein, plus healthy fats and fiber. They make a great on-the-go snack to curb cravings.
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Soy chunks
These dehydrated soy products are protein powerhouses, offering more than 50g of protein per 100g when cooked. Ideal for curries, stir-fries, or rice dishes.
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