High Protein Indian Foods
How to Build Muscle While Enjoying Your Favorite Foods
By: Coached By Arjav | February 25, 2025
Indian Nutrition, Fitness, Muscle Building
The Indian diet is full of rich flavors, tradition, and diversity, but it lacks one crucial element for fitness and muscle building, protein. Due to this many Indians tend to struggle to meet their daily protein intake. This is essential for muscle growth, fat loss, and overall health. In this article I will be sharing high protein Indian foods that can help you build muscle while enjoying your favorite dishes.
Why Indians Need More Protein
We all know protein is crucial for maintaining muscle mass, supporting metabolism, and preventing issues like obesity, diabetes, and inflammation. The typical Indian diet leans towards carb-heavy, such as rice, roti, and dal overlooking possible protein rich options. This imbalance makes it harder for Indians, especially vegetarians, to meet their protein requirements. Looking at trends, many of us tend to miss the concept of “true protein” sources, and lean towards the familiar “carb proteins” and “fat proteins”, which are fine - but wont get us ALL the protein we need.
Best High Protein Foods to Add to Your Indian Diet
1. Whey Protein
Whey protein is known for its fast digesting, high quality protein source which provides the essential amino acids. It is especially helpful for those who find it difficult to get enough protein from natural meals alone. Whey protein is an excellent post-workout choice since it promotes muscle growth and recovery.
Protein Content: 20-25g per scoop (30g)
Best Ways to Eat: Mix in shakes, blend with Greek yogurt, or add to oats
2. Greek Yogurt
Probiotics found in Greek yogurt support intestinal health and are a great source of protein. To get the most advantages, choose low fat varieties.
Protein Content: 10g per 100g
Best Ways to Eat: Mix with fruit, add to smoothies, or use as a base for raita
3. Chicken and Fish
Lean meats like fish and chicken breast are the best sources of protein for non-vegetarians. They offer vital nutrients that promote heart and brain function, such as omega-3 fatty acids (found in fish).
Protein Content: 25-30g per 100g
Best Ways to Eat: Tandoori chicken, grilled fish, chicken curry with minimal oil
4. Soya Chunks and Tofu
Soya chunks and tofu are great plant based alternative protein sources that also provide crucial nutrients like iron and calcium.
Protein Content: 50g per 100g (dry soya chunks), 8-10g per 100g (tofu)
Best Ways to Eat: Stir fried tofu, soya pulao, soya curry
Carb-Protein Sources
5. Lentils (Dal/chana)
Lentils, chickpeas, kidney beans, and black gram are also great alternative plant-based protein sources. While they do have some carbs, pairing them with vegetables and healthy fats can create a balanced, high protein meal.
Protein Content: 15-20g per cooked cup
Best Ways to Eat: Dal with vegetables, sprouted moong salad, chana masala with minimal oil
Fat-Protein Sources
7. Eggs
Eggs are a complete protein source with essential amino acids, making them a staple for muscle growth and overall health.
Protein Content: 6-7g per egg
Best Ways to Eat: Scrambled eggs, egg bhurji, boiled eggs with salt and pepper
8. Paneer
Paneer is one of the best vegetarian protein sources, packed with casein protein, which digests slowly and helps in muscle recovery.
Protein Content: 18-20g per 100g
Best Ways to Eat: Grilled paneer tikka, paneer bhurji, Paneer roti
Nuts and Seeds
Almonds, walnuts, chia seeds, and flax seeds provide protein along with healthy fats that support brain function and cardiovascular health.
Protein Content: 5-7g per handful
Best Ways to Eat: Add to smoothies, sprinkle on yogurt, or make nut based chutneys
How to Increase Protein Intake in an Indian Diet
Add a protein source to every meal (eg. eggs with breakfast, paneer at lunch, lentils at dinner).
Use Greek yogurt instead of regular curd for higher protein.
Include protein shakes or supplements if needed (whey or plant-based protein).
Choose whole grains like quinoa and brown rice over refined carbs.
Snack on high-protein foods like nuts, roasted chana, or boiled eggs.
Final Thoughts
It is not necessary to give up your culture or customs in order to consume high protein Indian cuisine. You can still enjoy dal, roti, and sabzi while meeting your protein goals with a few minor adjustments. Making protein a priority will enhance your metabolism and general health in addition to aiding in muscle growth.
I’d love to help you if you're having trouble balancing your fitness goals with an Indian diet. Let's create your high protein Indian diet by setting up a free consultation call right now! To schedule your call, click this link!
Thanks for reading to the end :)
