Food & Nutrition

Protein-packed foods for vegetarians

Many vegetarians get worried about their protein sources and what they require to keep themselves healthy and fit. As per Dr Manoj Kutteri, Wellness Director Atmantan Wellness Centre, all you need to do is simply gain the required knowledge on what you are eating i.e. the nutritional power of the food consumed.

This simple technique can help you throw some light on the kind of food you eat and the diet you need to follow for gaining sufficient protein.

Here are some of the best available protein options for all the vegetarians out there:

Legumes, beans, lentils

All are an excellent source of protein which must be added to your meal plans. Legumes are not just limited to proteins, but also contain iron and nutrients, while lentils are high in dietary fibre, iron and phosphorous says Dr Manoj. For example, a cup of kidney beans will give you 13.5 grams of protein. Thus, planning your daily intake on various beans can help you obtain the amount of goodness your body requires.

Quinoa and whole grains

According to Dr Manoj, these foods are another great source of protein with quinoa topping them all by possessing 18 grams of protein per 100 grams. Quinoa contains minerals, vitamin, antioxidants and a good level of amino acids. Whole grains have manganese and dietary fibre in them, and the commonly found food is whole grains bread. It’s a powerhouse itself that can be had in almost all the meals, in form of salads, main courses and even snacks.

To know more about the benefits of whole grain and quinoa click here.


Not many people are aware, but it is the main protein present in wheat that’s made from gluten says Dr. Manoj. Seitan has a meat-like texture, contains a good amount of calcium, sodium and dietary fibre and thus is a great substitute to it. As it is rarely a staple food, they are usually consumed as salads, stir-fry or even can be made into delicious barbecues.

Edamame, tofu, tempeh

As per Dr Manoj, soybeans have been considered as a great source of protein. These three foods contain 10-15 grams per 100 grams, thus are considered protein packed. Tofu can be used in lunch or dinner recipes and they are fulfilling.

Nutritional yeast

Dr Manoj shares that this is the deactivated strain of the Saccharomyces cerevisiae yeast, plant-based and a good amount of protein. It contains about 14 grams of protein in just 28 grams of serving. It is used for baking and daily food recipes.


It is an organism (blue-green algae) that grows in fresh and salt water, which is loaded with nutritional benefits like vitamins and antioxidants. It acts like a superfood containing 8 grams of protein in just 2 tablespoons according to Dr Manoj. Spirulina is found in dried and powdered form or in its original form and also helps in weight loss.

Nuts and seeds

Peanuts, almonds and cashews along with seeds like sesame and sunflower contain protein and can be had as a snack after a workout or on an occasional basis says Dr Manoj. They are rich in antioxidants and nutrients, helps keep you fit and boosts memory.

These foods are a healthy saviour for vegetarians and fulfill all the nutritional needs of a body. Though there a few which are unheard of, it’s never too late to try and get the best out of them.

Atmantan Wellness Director, Dr Manoj Kutteri has two decades of experience in the wellness industry in India and abroad. He has a Doctorate in Health Sciences from the United States and carries an extensive knowledge of the mind-body medicine. The expert is also well versed in Naturopathy, Ayurveda, Nutrition, Acupuncture, Yoga, Physical Culture and Psychology.



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3 comments on “Protein-packed foods for vegetarians

  1. Good article on protein packed foods !!

  2. Rajendra

    Really liked reading

  3. Rajendra

    Really liked reading

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