Written & medically reviewed by Dr. Sanjay Anbu, MBBS· Last reviewed
You can easily meet your protein needs on a vegetarian diet with the right foods. Combining pulses, dairy, soya and grains gives good-quality protein for muscle, recovery and overall health.
Pulses: dal, rajma, chana, moong, soya (soya is especially high)
Dairy: milk, curd, paneer
Nuts and seeds: peanuts, almonds, pumpkin seeds
Whole grains and combinations (dal + rice/roti make complete protein)
Eggs (for eggetarians) and tofu/soya products
When to see a doctor urgently
Kidney disease: check protein needs with a doctor
Relying only on grains can leave protein low — include pulses/dairy/soya
Growing children, pregnancy and the elderly have higher protein needs
Combine sources for complete protein. Most adults need roughly 0.8–1 g of protein per kg body weight daily (more if very active). Combining pulses with grains and dairy covers all amino acids. MedDroid gives general information, not a personalised plan.
Frequently asked questions
What are the best vegetarian protein sources in India?
Dal and pulses, soya, paneer, milk, curd, nuts and seeds — and eggs if you eat them. Combining dal with rice or roti gives complete protein.
How much protein do I need daily?
Roughly 0.8–1 g per kg of body weight for most adults, and more (around 1.6–2.2 g/kg) if you are building muscle or very active.
Can vegetarians get enough protein?
Yes — with a mix of pulses, dairy, soya, nuts and grains, vegetarians can easily meet their protein needs.
Reviewed by Dr. Sanjay Anbu, MBBS. MedDroid is an AI medical assistant and can make mistakes. It provides general health information, not a diagnosis or medical advice — always consult a qualified clinician. In an emergency, contact your local emergency number immediately.