10 Best High-Protein Sources to Boost Your Diet

Nearly 90% of Indian diets revolve around carbohydrates and fats. Even if our rotis, rice, dal and sabzis are home-cooked and healthy, only depending on these dishes does not nourish our bodies enough. Most of us then face issues like joint pain, low energy, hair loss, weight gain and so on. This is because our diets are short on protein.

Protein is a vital nutrient that helps build muscles, repair tissues, support immunity, and improve energy levels. Yes, dal has protein, but relying solely on it is not enough. We need a wider variety of protein sources to meet our body's daily needs.

Many people are unaware of the benefits of adding protein to their diets, and others are unsure about the right sources. Some even avoid protein altogether, thinking it's only available through animal-based foods or chemical supplements.

That's exactly why this article is here. We will explain the benefits of protein and share the 10 best high-protein sources (vegetarian and non-vegetarian) that are easy and accessible for you to depend on.

Why Is Protein Important?

In simple words, protein is the building block of our bodies. Without enough protein, you may feel weak, gain unhealthy weight, or struggle with stamina. Also, protein is not just for bodybuilders or athletes. 

It's something every person needs daily, regardless of age, gender, or lifestyle. Whether it's school-going children, working professionals or senior citizens, everyone needs the right amount of protein to keep their body strong and balanced.

Here's why you should add protein to your meals:

• Protein builds and maintains muscle strength, which is essential for everyday movement, posture, and physical activity. Nutritionists and doctors recommend protein for bone health for growth in children and muscle repair in adults.

• Including healthy protein sources in your meals keeps you full for longer and helps control cravings. This helps with better weight management.

• Protein is important for repairing and rebuilding tissues throughout the body, including skin, hair, muscles, and internal organs.

• Many have protein for metabolism. This is because protein helps your body burn calories and stay energized throughout the day.

• A protein-rich diet contributes to stronger bones and helps prevent age-related bone loss, making it important for long-term bone health.

• Many immune functions rely on protein. It helps your body fight infections and heal faster when you are sick or injured.

• If you often feel tired or sluggish, chances are your meals are lacking in protein. Adequate intake helps maintain steady energy levels and focus throughout the day.

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Which are the 10 Best High Protein Sources?

The following is a list of high-protein sources that you can add to your meals:

1. Soya and Soya-Based Products

Soya is one of the richest vegan protein sources available. It contains all the essential amino acids your body needs, making it a complete plant protein. Soya-based foods like tofu, tempeh, and soya chunks can be cooked into curries, stir-fries, or added to salads. They support muscle recovery, bone strength, and offer a great alternative to meat for those following plant-based diets. You can also explore the list of soya products at Prowise India for easy options.

2. Lentils (Dal)

Dals are a comfort food in most Indian homes. They are protein-rich and highly versatile. Varieties like moong dal, masoor dal, toor dal, chana dal, and urad dal are excellent plant-based protein sources. While dals may not offer complete protein alone, pairing them with rice or whole wheat roti makes the meal balanced and nourishing. Lentils also contain fibre, iron, and essential minerals, which support digestion, energy, and overall health.

3. Eggs

Eggs are among the most affordable and complete protein-rich non-vegetarian foods. They are a great source of protein, healthy fats, and essential vitamins. Including eggs in your breakfast or snacks can help with muscle repair, improve metabolism, and provide long-lasting energy.

4. Chicken

Lean chicken is a classic choice for those looking to increase their protein intake. It's low in fat, high in protein, and can be easily added to a variety of Indian dishes. Chicken helps in building muscles, supports weight loss, and keeps you fuller for longer.

5. Greek Yoghurt (Hung Curd)

Greek yoghurt, or hung curd, contains almost double the protein of regular curd. It includes probiotics that keep your gut healthy. You can enjoy it as a breakfast bowl with fruits and nuts or use it in dips and smoothies. It's also a good option for those looking for a vegetarian protein source.

6. Paneer (Cottage Cheese)

Paneer is another protein-rich favourite in Indian households. It's a good source of casein protein, which is slow-digesting and helps in steady energy release. You can add it to your sabzis, stuff it in parathas, or have it grilled or raw.

7. Chickpeas (Chana)

Chickpeas are a fantastic vegan protein source and are rich in fibre and minerals. From traditional curries to modern hummus, there are plenty of ways to include them in your meals. They help regulate blood sugar, improve digestion, and keep you full for longer hours.

8. Fish (Rohu, Tuna, or Salmon)

Fish is a healthy and rich protein source. Fish like salmon, tuna, and even rohu are high in protein and also contain omega-3 fatty acids that support brain and heart health. They are light, easy to digest, and make a great addition to lunch or dinner.

9. Nuts and Seeds

Though often overlooked, nuts and seeds like almonds, chia seeds, flaxseeds, and pumpkin seeds are packed with healthy fats and protein. They are convenient snacks and can be added to smoothies, curd, or breakfast cereals. They support metabolism, heart health, and even glowing skin.

10. Quinoa 

Quinoa is one of the few plant-based foods that offer complete protein, meaning it contains all nine essential amino acids. It’s rich in fibre, iron, magnesium, and antioxidants, making it a nutritious choice for vegetarians and vegans. Quinoa is naturally gluten-free, easy to digest, and versatile enough to be used in salads, khichdi, or even as a rice replacement. 

The Bottom Line

With the above options, adding protein to your everyday diet should not be a hassle. But if you find it hard to meet your daily protein needs through food alone, there's a simpler and more convenient solution.

Try Prowise India's isolated soya protein. It is made from pure, defatted soy and has a protein content of over 90%. You can add it to your shakes and smoothies. Plus, Prowise India is the industry's best isolated soya protein supplier. Our products are ISO and GMP-certified, so they ensure safety and quality.