High Protein Diet Chart: Guide to Top Protein-Rich Foods (Downloadable PDF)

A high protein diet chart emphasizes consuming protein-rich Indian foods while limiting carbohydrate intake. High protein intake supports weight loss and maintenance after reaching weight loss goals.

Protein is an essential macronutrient that provides 4 kcal of energy/g and is important for optimal health, especially in growing children, athletes, and those recovering from illness or injury.

Animal foods are good sources of complete protein (containing all the essential amino acids) compared to plant foods. Thus, a vegetarian may need to consume various vegetables, fruits, grains, and legumes to meet all essential amino acid requirements.  

High Protein Diet Chart (With a Printable High Protein Indian Food Chart pdf)

A balanced diet chart is important for boosting your energy levels while trying to lose weight. To keep up with today’s fast-paced world, here’s a sample high-protein Indian diet chart that is well balanced with vegetarian and non-vegetarian options, focusing on nutritious, protein, and fiber-dense foods commonly found in Indian cuisine.

Save this chart for reference.

Download Free PDF

High Protein Indian Food List

Here's a list of high protein Indian foods – with a free downloadable and printable high protein Indian food chart pdf, highlighting vegetarian and non-vegetarian Indian food options, plus their protein content. This high protein Indian food chart can help in meeting your daily protein requirements easily.

Vegetarian Protein Sources

Non-Vegetarian Protein Sources

Balance with Other Nutrients is Important

• A high protein diet chart emphasizes foods rich in protein while maintaining a balance of other essential nutrients such as healthy fats and carbohydrates to meet overall nutritional needs.
• Unlike a no-carb Indian diet that eliminates carbohydrates, a high protein diet chart focuses on high protein with moderate carbs to promote fat loss while preserving muscle. 

Conclusion

It is important to get enough protein in your diet. This high protein diet chart emphasizes foods rich in protein while maintaining a balance of other essential nutrients.

Additionally, using a health tracker app can assist in monitoring your overall health and fitness objectives, and tracking your progress in losing weight over time.

FAQ’s

1. What are foods with the highest protein?

Here’s a list of some of the highest protein foods, both vegetarian and non-vegetarian sources, that can help boost your protein intake:

Vegetarian/plant-based foods with the highest protein include lentils, chickpeas, quinoa, soybeans, black beans, pumpkin seeds, almonds, pistachios, cashews, flax seeds, chia seeds, moong dal, green gram, urad dal, etc.

Non-vegetarian/animal-based foods with the highest protein include chicken breast, tuna, salmon, eggs, paneer (cottage cheese), curd, shrimp, etc.

2. What is a protein diet?

A protein diet emphasizes consuming protein-rich Indian foods (lean meats, poultry, fish, eggs, dairy, legumes, tofu, lentils, quinoa, etc.) while moderating carbohydrate and fat intake. It supports various health goals, such as weight loss, muscle building, and overall well-being. A protein diet can vary in macronutrient composition, but the core focus is increasing the proportion of protein in your daily meals.

3. How to increase protein intake in a vegetarian diet

Increasing protein intake in a vegetarian diet can be done by incorporating various plant-based and dairy sources rich in protein. Here are some practical tips to help boost your protein intake:

• Include legumes and pulses such as lentils, beans, or chickpeas in curries, soups, salads, or chapati rolls. You can also sprout them to enhance their nutrient bioavailability.
• Incorporate soy-based foods such as tofu, tempeh, and soy milk in pulao, curies, smoothies, sandwiches, and salads.
• Add dairy products like curd, paneer, cheese, etc. in dishes like palak paneer or grilled as kebabs.
• Add nuts and seeds such as almonds, pistachios, pumpkin seeds, peanuts, etc., in your snacks, puddings, salads, or smoothies.
• Explore protein and fiber-rich flours such as chickpea or besan in chilla, pakoras, or vadas.
• Snack on High-Protein Foods
• Explore roasted chickpeas or soy nuts as crunchy snacks with good protein punch.
• Combine nuts, seeds, and dried fruits for a protein-rich snack.

4. How much protein to eat per day?

The amount of protein you should eat daily depends on several factors, including your age, gender, activity level, health goals, and overall lifestyle.

• General Recommendations: The recommended dietary allowance (RDA) for protein is 0.8 g/kg body weight/day for the average sedentary adult. E.g. A 70 kg person needs around 56 grams of protein per day.
• Protein needs for specific groups:

o   Athletes or active individuals have a higher protein requirement of 1.2 to 2.0 g/ kg body weight for muscle repair and growth. E.g. A 70 kg individual might require 84 – 140 g of protein daily.

o   For those aiming to lose weight while preserving muscle mass, approximately 1.6 g of protein/kg is often recommended. E.g. A 70 kg individual might need around 112g of protein daily.

• To prevent muscle loss with aging, older adults may require a higher protein intake of 1.0 to 1.2 g/kg body weight.
• Protein needs increase during pregnancy and breastfeeding. The recommendation is typically 1.1 to 1.3 g/kg body weight.

5. How to get 100 grams of protein a day?

Getting approximately 100 grams of protein a day can be achieved by incorporating various protein-rich foods into your meals and snacks.

Breakfast options (25 – 30 g protein)

• Besan Chilla (2 medium chillas): 14 g protein
• Curd (200 grams of dahi): 6 g protein
• 1 scrambled egg: 6-7 g protein

Morning Snack (10 – 20 g protein)

• 1 cup of roasted nuts and seeds like almonds, walnuts, cashew nuts, groundnuts, pistachios, sunflower seeds, watermelon seeds, etc.

Lunch options (30 g protein)

• Scrambled paneer (100 g paneer): 18 g protein
• Whole wheat roti (2 medium rotis): 6 g protein
• Dal (1 cup cooked moong dal): 6 g protein

Afternoon Snack (10 g protein)

• Peanut chikki (5-6 g protein)
• 1 handful of almonds (6 g protein)

Dinner (25 g protein)

• Rajma (1 cup cooked rajma): 15 g protein
• Brown rice (1 cup cooked): 5 g protein
• Curd (100 g): 5 g protein

About the Authors
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Dr. Satish Madiraju, a renowned cardiologist is passionate about consumer heart health and is on a mission to prevent a million heart attacks. He shares his expertise not only on heart health but also on leadership, digital health, and improving patient experience.

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Dr. Florence Suma is passionate about writing creative, clear and well-researched articles. With a Ph. D in Food Science & Nutrition, she provides reader-friendly articles that are reference-backed and adhere to the ethics of writing.