Want to stay fit and healthy? Protein is the thing you need! It helps build strong muscles, supports a healthy body, and keeps you energized. High protein food is perfect for growth, repair, and overall wellness.
Protein is like the building block of your body—it keeps you strong, energized, and healthy. But why is it so important? Let’s understand in simple words.
- High protein food helps grow and repair muscles, especially after workouts.
- Keeps you strong and prevents muscle loss as you age.
- Protein-rich foods keep hunger away longer.
- Helps burn calories faster by boosting metabolism.
- Antibodies (that fight infections) are made of protein.
- Gives steady energy without sugar crashes.
- Protein makes collagen, keeping skin firm and hair strong.
- Prevents brittle nails and hair fall.
- Protein keeps bones strong too.
- Essential for heart, liver, and overall body function.
HIGH PROTEIN FOODS THAT SHOULD BE INCLUDED IN YOUR DIET
COTTAGE CHEESE :
| PROTEIN | 18G |
| FAT | 20G |
| CARBS | 1.2G |
| CALORIES | 265KCAL |
You can have cottage cheese in many ways.
Just add a pinch of salt and pepper or a drizzle of honey. With fruits – Mix with berries, bananas, or peaches for a sweet treat. On toast – Spread it on whole-grain toast and top with avocado or tomatoes. In smoothies – Blend it with fruits and milk for a creamy protein boost. With nuts & seeds – Sprinkle almonds, walnuts, or chia seeds for crunch. In pancakes – Add to pancake batter for extra fluffiness and protein. In salads – Toss it with greens, cucumbers, and olives for a refreshing meal. Stuffed in veggies – Fill bell peppers or tomatoes with cottage cheese and seasonings.
TOFU :
| PROTEIN | 10G |
| FAT | 9G |
| CARBS | 2G |
| CALORIES | 145KCAL |
You can have tofu in many ways.
Cook with veggies and soy sauce for a quick, tasty meal. Grilled – Marinate and grill for a smoky, flavorful bite. In soups – Add to miso soup or noodle soups for extra protein. Baked – Season and bake for a crispy, healthy snack. In salads – Toss with greens, nuts, and a tasty dressing. Tofu curry – Simmer in a rich, spicy curry sauce. In smoothies – Blend silken tofu for a creamy, protein-packed drink.
SOYA CHUNKS (DRY) :
| PROTEIN | 52G |
| FAT | 0.5G |
| CARBS | 33G |
| CALORIES | 345KCAL |
MOONG DAL :
| PROTEIN | 24G |
| FAT | 1.2G |
| CARBS | 59G |
| CALORIES | 330KCAL |
You can have MOONG DAL in many ways.
Cook moong dal with spices, onions, and tomatoes for a comforting dish. Khichdi – Cook with rice, veggies, and mild spices for a wholesome meal. Sprouted Moong Salad – Mix sprouted moong with veggies, lemon, and spices. Moong Dal Pancakes – Blend soaked dal into a batter and make savory pancakes. Moong Dal Soup – Cook with garlic and mild spices for a warm, healthy soup. Moong Dal Halwa – A delicious Indian dessert made with ghee, sugar, and cardamom.
CHANA DAL :
| PROTEIN | 21G |
| FAT | 5G |
| CARBS | 60G |
| CALORIES | 360KCAL |
KIDNEY BEANS :
| PROTEIN | 24G |
| FAT | 1G |
| CARBS | 60G |
| CALORIES | 340KCAL |
You can have Kidney Beans in many ways.
Kidney Bean Salad – Mix with cucumbers, tomatoes, and lemon for a refreshing salad. Kidney Bean Soup – Blend into a hearty, protein-rich soup with veggies. Kidney Wrap – Stuff cooked kidney beans into a tortilla with veggies and sauce. Kidney Cutlet – Mash and mix with spices to make crispy patties. Kidney Bean Chili – Cook with tomatoes, peppers, and spices for a delicious chili. Kidney Paratha – Stuff mashed kidney beans into whole wheat parathas. Kidney Bean Hummus – Blend kidney beans with garlic, lemon, and olive oil for a twist on hummus. Kidney Bean Pasta – Add cooked kidney beans to pasta for extra protein.
CHICKPEAS :
| PROTEIN | 19G |
| FAT | 6G |
| CARBS | 61G |
| CALORIES | 364KCAL |
LENTILS :
| PROTEIN | 24G |
| FAT | 1G |
| CARBS | 54G |
| CALORIES | 320KCAL |
ALMONDS :
| PROTEIN | 21G |
| FAT | 49G |
| CARBS | 22G |
| CALORIES | 575KCAL |
PEANUTS :
| PROTEIN | 26G |
| FAT | 49G |
| CARBS | 16G |
| CALORIES | 567KCAL |
GREEK YOGURT :
| PROTEIN | 10G |
| FAT | 0.4G |
| CARBS | 3.6G |
| CALORIES | 59KCAL |
MILK (TONED) :
| PROTEIN | 3.2G |
| FAT | 3.5G |
| CARBS | 4.8G |
| CALORIES | 62KCAL |
WHEY PROTEIN (1 SCOOP) :
| PROTEIN | 20-25G |
| FAT | 1-2G |
| CARBS | 2-4G |
| CALORIES | 120-130KCAL |
OATS (RAW, ROLLED) :
| PROTEIN | 13G |
| FAT | 7G |
| CARBS | 65G |
| CALORIES | 375KCAL |
*KCAL CALCULATING PER 100 G
You can have Oats in many ways.
Oatmeal (Porridge) – Cook oats with milk or water, and add fruits, nuts, or honey. Overnight Oats – Soak oats in milk/yogurt overnight with fruits and seeds. Oats Smoothie – Blend oats with banana, milk, and nuts for a filling drink. Oats Pancakes – Make fluffy pancakes using oat flour or blended oats.
Also read : Why Foxnuts(makhana) Are So Expensive In India And How They’re Grown
HERE NUTRITIONIST EXPLAINS THE BEST PROTEIN SOURCES :
READ : EFFECT OF DIETARY PROTEIN ON BODY
The 30g Fiber Intake: A Simple, Effective Way to Shrink Belly Fat and Feel Fuller
CONCLUSION : Protein isn’t just a buzzword for gym-goers—it’s a must-have for everyone. From keeping your muscles strong and hunger in check to boosting energy and immunity, protein plays a vital role in keeping you healthy and active. The best part? You don’t need fancy supplements—just simple, everyday foods like lentils, nuts, and yogurt can give you all the protein your body needs.
So, whether you’re looking to stay fit, lose weight, or just feel more energetic, make protein a priority in your meals.
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