Protein is a key player in our daily lives for keeping us energized and healthy. With a variety of tasty and high-protein ingredients, you can easily meet your protein needs and keep your meals exciting. Whether you are a vegetarian, a non-vegetarian, if you are looking for protein rich breakfast or lunch ideas, there's something for everyone.

Table of Contents:
1. How much protein should we consume daily to avoid deficiency
2. Ultimate List (Plant based to Non-veg options)
3. Top Ingredient Protein content - Chart

Why Protein Matters!

Protein is like the building block for your body. It helps you grow, repair tissues, and keep your muscles strong. Think of it like fuel for a car – without enough, your body can't run smoothly.

How much protein do we need every day?

Protein needs depends on age, gender and weight. Adults need 0.75g of protein per kilo of body weight per day. That is, on average, men and women should aim for about 50-60 grams of protein per day.

Vegetarian Proteins:

Lentils (Dal)

Lentils are a powerhouse of nutrition. Split moong dal, mung beans (green gram) or urad dal (black gram) these tiny legumes pack a protein punch.

Split moong dal or mung beans (green gram) provide around 24 grams of protein per 100 grams, making them a fantastic plant-based protein option.

Urad dal (black gram) contains approximately 25 grams of protein per 100 grams.

As we know lentils are incredibly versatile and can be used in dals, curry, soup, parathas, stews, salads and many more.

Try These!

Mix dal laccha paratha Recipe by Mukti Sahay
#picnicrecipes
Split Green Gram Uttapam Recipe by Dr.Madhumita Mishra
#masterclass #week2 #post1 #TeamTrees #onerecipeonetree Have taken green gram and rice powder with veggies of choice to make delicious and health Uttapam.
Mung beans lauki sabji Recipe by Hema Wane
#ga24pc #Mung beans ,lauki #Dui/Daman
Mung bean pakore Recipe by Swagatika
Mung bean in pakore form is a delicious and rich snack for anytime of the day. #ga24
Urad dal & Bhagar Crispy Dosa Recipe by Pranjal Kotkar
#ga24 #Bhagar #Uraddal #Barnyard #millet Barnyard millet, a small grained millet, also known as Sanwa, Sama, Samak, Bhagar, Vari Tandul and Vrat Ke Chawal in India. Urad dal and Bhagar Crispy Dosa is made just like we prepare regular dosa.
Urad and chana dal Recipe by Nidhi Bole
#lastweek #ga24
Maa ki Daal Recipe by Hetal Poonjani
#ga24 #uraddal

Chickpeas (Chana/Chole)

Whether Kabuli chana or kala chana (brown chickpeas), they are rich in protein and fiber. Kabuli chana commonly used in dishes like Chana masala, chole bhature, provides approximately 19 grams of protein per 100 grams. On the other hand, kala chana, the smaller darker variety also known as black or brown chickpeas, offers a slightly higher protein content at around 20 grams per 100 grams.

Try These!

Rajma kabuli chana salad Recipe by Monika Jain ( Homechef)
#ga24pc #rajma #kabuli chana This salad is healthy and rich in protein.
Kabuli chana masala curry 😋 Recipe by Jyoti Prakash Assudani
#GA24 #week5 #chana This is very popular Indian vegetarian recipe in which the chickpeas cooked in a spicy and tangy tomato bread sauce. It goes awesome with Bhaturas , chapathi, poori and even Rice.. Delicious Chana masala curry 😋🍛😋
Kabuli Chana Bhuna Masala Recipe by Kumkum Chatterjee
#ga24pc Kabuli Chana or Chole Bhuna Masala is a popular North Indian style recipe known for its spicy tangy curry made with chickpeas.Warm and delicious,chana bhuna masala cooked with onion and tomato with some spices, yogurt and fresh cream is a filling meal.This creamy tangy chickpea dish is perfe…
4 min Chola Makha or Black Chana Chaat Recipe by Kumkum Chatterjee
#min #snack Chola Makha or Black Chana Chaat is a popular Indian street food. It takes less than 5 minutes to assemble all ingredients and whip up a super tasty, tangy and healthy snack.The ingredients are immensely adaptable .So you can substitute one for something else. In this chola makha or chaa…
Bihari Style Kala Chana Curry. Recipe by rama
#BCC #cookpadindia #cookpadenglish #simplecooking
Kerala kadala curry Recipe by Bobly Rath
#goldenapron This is a traditional Kerala style black chana curry cooked in coconut oil.

Kidney Beans

Kidney beans, whether the classic red rajma or white kidney beans, are protein-rich and delicious. They are often used in hearty dishes like rajma chawal that are perfect for a filling meal.

Red kidney beans provide around 24 grams of protein per 100 grams, while white kidney beans, also known as cannellini beans, offer approximately 23 grams of protein per 100 grams. Both varieties are excellent sources of plant-based protein and essential nutrients.

Try These:

Rajma-Chaawal Recipe by Sudeshna Rajib Das
#ga24pc #GlobalApron2024 #week15 #pairandcook #cream #redbeans #cookpadcontest #cookpadchallenge
Mung beans Rajma Curry Recipe by Dr.Madhumita Mishra
#ga24pc #mungbeans #rajma #Diu/DamanGreen mung dal and Rajma are highly protein rich seeds. 100 grams of much beans have 24 grams of protein . Mung beans can be used to prepare delicious vegetarian recipes. We, can use fresh cream to make it richer for children by making makhani recipes.
Rajma and Sattu Shami Kebab Recipe by Kalpana Rai
#ga24pc #Diu/Daman #Rajma and Sattu These kebabs are so tasty and melt in mouth.It is full of protein,carbohydrate,vit.A,C,minerals and vitamins.Gram flour sattu is very nutritious.Do try this recipe!
Creamy Cheesy White Chicken Soup Recipe by ayndrila dutta
This rich, yet healthy, white chicken recipe comes together in a flash. Thanks to quick-cooking chicken cubes and white beans. Mashing some of the beans acts as a fast thickener when your soups don’t have a long time to simmer. Cream cheese adds the final bit of richness and a hint of sweet tang.
White bean creamy dal Recipe by Sabrina Yasmin
#rainbowweek3 White beans are very delicious beans that almost looks like red kidney beans. They are very creamy texture when cooked. Here I am sharing a very delicious and healthy creamy dal recipe that you can make with very few ingredients.

Paneer

Paneer (Indian cottage cheese) absorb flavors beautifully and can be used in a variety of dishes. Paneer is made from curdled milk contains about 18 grams of protein per 100 grams.

Try These:

Paneer Tikka Recipe by Darshana Patel
#pp This one is my favourite..
Paneer Mushroom Masala Recipe by Sudeshna Rajib Das
#ga24 #GlobalApron2024 #mushrooms #cookpadcontest #cookpadchallenge
Amritsari paneer bhurji Recipe by Priyangi Pujara
#punjabi #lunch Not bad! Source: Food Connection
Paneer Paratha Recipe by Suruchi (Dr. Ruchi Sharma)
Healthy ‘and’ kid-friendly recipe.

Soya

Soybeans, soya chunks (soya nugget) or soya chaap are all fantastic sources of plant-based protein. They are also incredibly versatile and can be used in many dishes.

Soybeans are exceptionally high in protein, offering around 36 grams of protein per 100 grams, while soya chunks, made from defatted soy flour, contain about 52 grams of protein per 100 grams, making them one of the most protein-rich plant-based foods. Soya chaap, a popular vegetarian meat substitute made from soy, provides around 15 grams of protein per 100 grams.

Try These:

Soya Chunk 65 Recipe by Crazy Cookie
#SP
Soyabeans Masala Recipe by sushcookss
#dals Dal and Legumes are something which we use in different ways in our cusines. It might be in liquid form or a sweet or a deep fried way. Including these in your diet is a must as it has lots of nutrients and is healthy for you. So today I am here with a super protein rich legume and it is non o…
Soya chunks, potato biryani Recipe by Renukabala
#SF
Soya Chunks Chilli Manchurian In 2 Ways Recipe by Rumana Irfan
#Cookpad_India Proteinaceous soya chunks in chinese style yummilicious and tempting.
Soya Chunk Curry Masala Recipe by Daxa Parmar
#SF #soyachunk #Cookpadindia Soya Chunk Curry also know as Meal Maker Curry or Nutrela Curry is absolutely easy to make and tastes just like mutton or chicken when made right. Today’s Soya Bean Curry is made in the Instant Pot with pantry staples and tastes out of the world. This curry masala is a h…
Soya Chunks Kabab Recipe by Kumkum Chatterjee
#SF Soya Kabab is a healthy vegetarian snack prepared with minced Soya Chunks and seasonings.It is a perfect protein rich appetizer to relish with family and friends.Serve it hot with onion rings and tomato sauce and relish with a cup of evening tea or as a party starter.

Quinoa

Quinoa is a complete protein and a superfood that is gaining popularity worldwide. It is a highly nutritious grain that contains about 14 grams of protein per 100 grams. This makes it an excellent plant-based protein source, suitable for vegetarians that includes all essential amino acids. You can try delicious quinoa recipes including quinoa salad or Indian style quinoa upma.

Try These:

Quinoa vegetable upma Recipe by Shital Muranjan
#ga24
Quinoa Uttapam Recipe by Seema Sharma
#ga24 #quinoa #Telangana
Quinoa in upma style Recipe by Uzma Syed
#ga24 #quinoa Quinoa upma is a simple and truly healthy, gluten free recipe rich in protein, fiber and many nutritients.
Telangana Style Bagara Quinoa Recipe by Madhu Bindra
An easy-to-cook simple dish that is high in flavor. Try out Bagara Quinoa, my take on the traditional rice dish from the state of Telangana. #ga24 #quinoa #telangana
Quinoa pulao Recipe by Mukti Sahay
#ga24

Sattu

Sattu is a traditional Indian ingredient that is high in protein and fiber. It contains about 20 grams of protein per 100 grams, commonly used in various traditional Indian recipes and healthy drinks like sattu paratha and sattu sharbat.

Try These:

Sattu sherbet Recipe by Soumini Bhattacherjee
#ga24
Sattu Beetroot Shake Recipe by Suchitra S(Radhika S)
#WS Week 5 Sattu, beetroot Nutritious, filling healthy shake to start a day or for snack time.
Basil Chana Sattu Drink Recipe by Manisha Sampat
#Basil_Chana_Sattu_Drink #TTC #Basil #Chana_Sattu #Roasted_Whole_Chana #Protein_Drink #Cookpad #Cookpadindia #Cookpadenglish #Cooksnap #Manisha_PureVeg_Treasure #LoveToCook_ServeWithLove It is a very healthy protein drink. Our body needs protein to keep us fit. So this is homemadenatural protein dri…
Sattu Paratha Recipe by Rekha Gour
#ga24 #sattu #orissa #cookpad
Sattu-moringa Paratha Recipe by Dr Vidyashree
#WS
SATTU BEETROOT PARATHA. Recipe by rama
#WS #week5 #sattu #week3 #beetroot #cookpadindia #cookpadenglish #simplecooking

Eggs

Eggs are a complete protein source, meaning they contain all nine essential amino acids. They are versatile, easy to cook, and perfect for breakfast and any meal of the day. A large egg (approximately 50 grams) contains about 6 grams of protein. This translates to roughly 12 grams of protein per 100 grams.

Try These:

Masala Cheesy Egg Omelette Recipe by Kavita Ns
#toc1 #kids #delicious #cookpadindia My kids just love this in breakfast
Poached egg on crushed peas Recipe by Madhumita Bishnu
#ga24 Sourdough toasted slice with mayonnaise, crushed peas topping and a poached egg to top it all
Afghani egg curry Recipe by Priyangi Pujara
#mybestrecipe #egg #dinner #lunch #paneer #party This dish looks fancy, but the making is very simple and less time consuming. Yet the taste is just awesome! This same recipe can make Afghani paneer. Recipe source: Chef Ranveer Brar
Karahi Egg Masala Recipe by Kumkum Chatterjee
#PC Karahi Egg Masala is a perfect North Indian style egg curry . It is a rich, creamy and delicious egg curry made with cubed and sautéed onion,tomato,capsicum along with few simple ingredients.Serve this delectable egg dish on a special weekend dinner or at parties with tandoori roti, naan, parath…

Non Vegetarian Proteins:

Chicken

Chicken is a lean protein source that is incredibly versatile. Chicken breast, in particular, is known for its high protein content, providing about 31 grams of protein per 100 grams.

Try These:

Chicken Steak with Chimichurri Recipe by Madhumita Bishnu
#ga24 A steak cooked to perfection with Chimichurri as garnish on mashed potato base
Chicken Malai Kofta with White Gravy Recipe by Rosalyn_Kitchen
#goldenapron23 #Week9 #whitegravy Global Golden Apron Marathon “Savoring the Creamy Delight: Indulging in Chicken Malai Kofta with Luscious White Gravy. 🍗🍲 #FoodieHeaven #DeliciousEats”
Cream Walnut Chicken Recipe by Shital Siddhesh Raut
Cream Walnut Chicken #ga24 Yummiest and easiest chicken and walnut recipe I have tried ever.
Dhaba style Chicken masala Recipe by Hema Wane
#Ga24 #Hole chicken #Dadra & Nagar Haveli
Baked Chicken Breast Recipe by rama
#nveg #starter #chickenrecipe #cookpadindia #simplecooking A simple party starter...easy to make recipe..Goes well with a weekend vibe.. Hope you ll like it .. Enjoy..

Fish

Fishes are not only high in protein but also rich in omega-3 fatty acids. They are a great addition to a balanced diet. Fish, such as Rohu, Katla and Pabda, also offers substantial protein content, with variations depending on the type. For instance, Rohu and Katla fish generally provide around 20-25 grams of protein per 100 grams. Including these protein-rich foods in your diet helps support muscle growth, repair, and overall health.

Try These:

Rohu Fish in tomato-mustard curry Recipe by Vijeta @myfancyflair
Serve it piping hot with steamed rice and radish salad, makes for a soul satisfying winter meal. #win #week5 #fishcurry #fishcooking #fishcurryrice #fishrecipes #indianfood #indianrecipes #regionalfood #traditionalfoods #desirecipes #desikhana #indianfoodbloggers
Rohu Fish In Mustard Gravy Recipe by Naheed Alam
#Dec #W1 #post 1 Fish in mustard gravy is a loveable dish from Bengal.If the fish is cooked with potatoes too,the taste of curry enhances a lot.
Gondhoraj Tomato Katla Recipe by Malati Raha
As my father in law & mother in law does not like any preparation of onion and garlic today I gave a try to make Gondhoraj Katla by skipping both onion and garlic. But the result was awesome.
Pabda Paturi (with Taro/ kochu/Alvi leaves) and Pabda Bhappa Recipe by Jibita Khanna
As I m born and brought up in Kolkata, I love Bengali cuisines. Inspired by Bhappa ilish / hilsa and Hilsa Paturi , I have cooked this recipe in my own simple style as ( good )hilsa is not readily available everywhere and the banana leaves too ( which is mostly used to make Paturi ).I often make thi…

Protein Content Chart

So, let's get cooking and boost your protein intake with these amazing ingredients!