Protein for Vegetarians – Crowd-Sourced Wisdom from Friends

A few days ago, I put up a simple question on my WhatsApp status:

“What protein sources do you recommend for vegetarians?”

What followed was amazing. Real answers. Real habits. No gyaan. Just people sharing what actually works for them.

This post is my way of giving it back — compiled, organized, and simplified — so anyone trying to improve their protein intake as a vegetarian can benefit.

🧀  Everyday Natural Protein Sources (Indian Kitchen Friendly)

These are foods most of us already know — but consistency is the real game changer.

• Paneer – One of the most reliable vegetarian protein sources
• Soybeans & Soy chunks – High protein, affordable, filling
• Sprouts 🌱 – Easy to digest and nutrient dense
• Tofu & Cheese 🧀
• Daal & Lentils – The backbone of Indian vegetarian diets
• Greek Yogurt 🍦 & Yogurt – Great for gut + protein
• Boiled peanuts 🥜 & soaked groundnuts
• Almonds (soaked)

💡 Many friends mentioned consuming ~100g paneer daily along with dal, sprouts, or peanuts.

🌾  Grains, Oats & Traditional Mixes

Protein doesn’t always have to look like a “supplement”.

• Protein Oats (Pintola) – ~25g protein per 100g
• Sattu – Desi, effective, underrated
• Oats + banana 🍌 + paneer combinations
• Bread with peanut butter 🧈

Simple food, eaten regularly, beats fancy plans done irregularly.

🌰  Seeds – Small Size, Big Impact

Several friends emphasized seed-based nutrition:

• Chia seeds & Sabja seeds
• Sunflower 🌻, pumpkin 🎃, flaxseed
• Watermelon 🍉 seeds
• Seed mixes (like Farmely – 1kg pack)

👉 Easy to add to smoothies, curd, salads, or just dry roasted.

🥛  Protein Supplements (When Food Isn’t Enough)

For busy schedules, workouts, or higher protein needs:

• Isolate Whey Protein
• Pea Protein (Naked Pea – unflavored)
• Whole Truth Protein Powder – clean labels, good digestion
• BigMuscles Whey (official website recommended)
• Wellbeing Nutrition – Plant Protein

⚠️ Tip from friends: Choose brands with clean lab reports & good digestion, not just high numbers on the box.

🥤 Ready-to-Drink & Convenient Options

Perfect for travel or days when cooking is not possible:

• Amul High Protein Buttermilk
• Amul High Protein Rose Lassi 👉 https://amul.com/products/amul-highprotein-roselassi-info.php
• Only What’s Needed 👉 https://onlywhatsneeded.in/

🍫  Protein Snacks (For Sweet Cravings)

Protein doesn’t have to be boring:

• Whole Truth Dark Chocolate Peanut Butter
• SuperYou Protein Bars
  • ~10g protein
  • No added sugar
  • Good post-meal option

⚡  Add-ons for Performance & Recovery

A couple of advanced but useful suggestions:

• Creatine
• Antioxidants (Brand mentioned: Nack)

📌 Always research or consult if you’re new to supplements.

🧠  Final Thought

What stood out most from all these responses?

👉 There is no single “best” protein source.

👉 The best protein is the one you can digest well and consume consistently.

Thank you to everyone who shared honestly.

This list is proof that vegetarian protein is not a problem — lack of awareness and consistency is.

Thank you!

Kailash Gajara