Although most Indians are aware about the importance of Proteins in their diets, the fact is that the diet of most Indians is very low on Protein content.
No wonder most Indians feel lethargic all the times. And they tend to blame it on the fast life, work pressures, traffic, and other things.
Also Read: Protein consumption of most Indians woefully low.
Whereas the fact is that we all need to include more of Proteins in our diet. Protein provides you with energy and essential amino acids.
Protein Rich Indian Breakfast
Breakfast is the most important meal of the day, for any person. Make sure its loaded with proteins.
- Oats and egg whites
- Boiled eggs, or scrambled eggs
Soya products (Nutrella granules or chunks) - Paneer (stuffed paratha)
- Chana (like Puttu Kadaley)
- Spinach Couscous Salad
- Peanut Chaat
- Nuts, Almonds soaked overnight, Apricots
- Cup of sprouted legumes
- Milk (with added proteins)
- Chocolate shake, almond chips
- Bananas
- Whole wheat bread with peanut butter
- Pasta
- Cereals with milk
Top protein rich Indian foods you can include in your diet
Eggs
Inexpensive and excellent source of protein. Egg whites are low in cholesterol (however one egg yolk per day is okay to consume) and high in protein.
Chicken
Chicken (poultry meats) are considered healthier than red meats because of the low fat and large amount of lean proteins. Best when boiled, roasted and baked.
Fish / Seafood
Excellent source of proteins and omega-3 and 6 essential fatty acids. Salmon, Tuna, Cod fish provide excellent health benefits.
Meat
Contains a significant amount of proteins, but has more fat and cholesterol.
For a high amount of protein, choose lean meats or opt for poultry or fish.
Meat from organs like the liver or kidney contains too much sodium and fats, which outweigh the benefit of the high protein foods.
Beans/Legumes
Best protein-rich foods for vegetarians. Legumes like peas, lentils and beans like pinto, garbanzo, white, kidney and soybeans, are all packed with protein.
Black beans, Chickpeas, Kidney beans, can be had as snacks and also as part of your main meals.
Nuts
Nuts like cashews, almonds, Brazil nuts, peanuts are high protein food. Brazil nuts and almonds provide several health benefits, besides a high level of protein.
Almonds
Almonds are rich in proteins and also provide monounsaturated fats that are good for the heart.
Dates
Dates are sweet, and great sources of protein, contain a number of health benefits. Can be eaten as both soft and dried fruits.
Figs
Figs (anjeer) are good quality proteins and can be consumed in both fresh and dried forms.
Dairy Products
Milk, yogurt (curd), butter, cheese are important sources of protein, and are high in calcium as well. Skimmed milk and low-fat dairy products are even better for those who want to lose weight.
Cottage Cheese, Tofu & Paneer are also great food items that have good amounts of protein. These are also rich in other essential nutrients.
Peanut Butter
Peanut butter is rich in proteins and can also be added to protein shakes or smoothies. Great for vegetarians.
Soy Milk
Soy milk is another protein rich food.
Apricots
Apricots (khubaanee) are fruits that are rich in proteins, fiber and beta-carotene. Apricots also contain Vitamin A, which promotes good vision, antioxidants, and a high content of Vitamin C.
Guavas
Guavas (Amarood) are fruits that are good sources of proteins and also contain calcium and a high amount of Vitamin C.
Avocados
Avocados are one of the most nutritious fruits and contain a high amount of protein. Avocados are as important to Mexican food as pudina is to Indian food, and is now eaten in India as well.
Asparagus
This nutritionally dense, green vegetable is a good source of proteins.
Broccoli
Broccoli vegetable is high in protein and provides essential nutrients like Vitamin A, Vitamin B, Vitamin C, iron and dietary fiber.
Cauliflower
Cauliflower, cooked in most Indian homes, is rich in proteins, fiber, and is also a good source of Vitamin K.
Spinach
Popeye’s favorite food Spinach (Paalak) is rich in proteins, and in Vitamin A, Vitamin B, iron, dietary fiber and all of the B-complex vitamins.
Sprouts
Sprouts is rich in proteins, vitamins, minerals, fiber.
Coconut
Rich in protein (both coconut water and coconut pulp) and offer several health benefits. Coconut milk is also rich in proteins and healthy fats.
Sweet Corn
Sweet corn is rich in protein and can be used in variety of dishes – pizza, pasta, soups and various other dishes. Good source of antioxidants and B-complex vitamins.
Bananas
Bananas are rich in proteins and are also known to cure constipation problems. You can eat them whole or make a milkshake.
Blueberries
Blueberries are high protein fruits that are also rich in vitamins and certain minerals.
Apples
Apples are rich in proteins and can be had both raw or in cooked form (with or without skin).
Whole Wheat Bread
Whole wheat bread and pasta varieties are high in proteins, and can be made a part of any meal.
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