Let me say it again. A vegetarian diet does have the capacity to fulfil the amount of protein your body needs. There are plenty of vegetarian options that are high in protein, enough that they can even suffice the needs of bodybuilders.
A study published in Molecular Diversity Preservation International journal stated, “The data in adult vegetarians show that classic vegetarian diets supply more than adequate protein. An insufficient protein intake from vegetarian diets may occur if the diet does not include protein-rich foods such as legumes, nuts and seeds. Our research has shown that protein foods and overall protein patterns are important characteristics of a diet that is more based on plants than the classic animal-based diets seen in Western countries.”
It is common knowledge, that protein helps in weight loss as well. Starting your day with a high protein diet will not only keep you full throughout the day, but also help you burn calories as it takes a lot of energy to digest, and aid your muscle-building efforts. Here are a few high-protein and vegetarian Indian breakfast dishes that can be the perfect start to your day.
#1 Chana Masala
Chickpeas are an excellent source of plant-based protein and soluble fibre, that will not only keep you full but also help you to maintain your weight. Chickpeas are also good sources of calcium, iron, and potassium. You can have boiled chickpeas with a light sprinkle of salt and pepper. Or you can go full desi and indulge in one of those delectable Indian ways of cooking chickpeas using millions of recipes available online. Just try to go low on the spices, as consuming too many spices in your first meal of the day can be uncomfortable for your stomach.
Also Read: Men's Health Tips: 6 Benefits Of Eating Roasted Chana And Jaggery
#2 Besan cheela
I would have recommended besan ke pakode, but having deep batter fried food first thing in the morning would probably not be good advice. Enter besan ka cheela which is a much healthier way to experience a similar taste profile. Not only is it easy to make, but its besan, or gram flour which is made from chickpeas, can satiate you and help you meet your protein and fibre requirements.
#3 Oats and Poha
Oats and Poha are excellent sources of easily digestible fibre which should be an essential part of your breakfast as it aids digestion and keeps you full. However, both these ingredients are low in protein, but they serve as the perfect base for you to cook with high-protein nuts like peanuts, almonds, walnuts, or cashews.
#4 Sprouts And Bajra Roti
Both sprouts and bajra are packed with essential nutrients like iron which will help you prevent anaemia. Sprouts are protein-rich, and the method of sprouting pulses also catapults their nutrient content. You can make sprouts and bajra roti by simply mashing the sprouts. Add your favourite spices to it, and then mix this filling with a bajra batter. This scrumptious bread is enough to meet your protein, fibre, and nutrient requirements. You can pair it with chana masala or paneer bhurji for an extra dose of protein-rich foods.
Also Read: 9 Reasons Why Sprouts Should Be A Part Of Your Diet
#5 Paneer Bhurji
Paneer is another excellent source of protein containing 20 grams of protein per 100-gram serving. Paneer bhurji will not only be a great way to start your day but also is very quick and easy to make, taking away the hassle of preparing breakfast every morning. You can pair it will roti which will fulfill your early morning needs of fibre as well.
Indian cuisine is power-packed with numerous health benefits. These five dishes will be the perfect start to your day, enhance your mood, your energy levels, and enable you to keep going the whole day. You can also pair these dishes with your favourite vegetables and condiments to fulfil your body’s vitamin and mineral requirements.