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As a nutritionist working with diverse clients, one pattern
I see all the time: protein intake is often too low, regardless of
whether someone is vegetarian, vegan, or even a non-vegetarian.
Many don’t eat protein-rich foods like eggs, chicken, or
fish regularly, and when they do, it’s often just for a meal or two. That
leaves us mostly with plant-based options like pulses, legumes, and dairy which
are great choices, but quite bulky. You need to eat a lot to meet your
daily needs, which can be challenging with a small appetite or a busy
lifestyle. 😑
BTW, if you're looking for protein-rich recipes, check out chickpea spread on toast, tofu veg pulav and tofu capsicum curry here.
So, what’s the solution? 🤔
Supplements: Helpful, but not the only way
Protein powders can be a convenient option but they’re not
for everyone. Some people face bloating, gas or don’t like the taste, and
finding one that suits your system can take a bit of trial and error.
That said, a scoop a day of a good-quality whey or
plant-based protein is absolutely fine for most people. But it’s not ideal to
rely only on shakes to meet your daily requirement.
Is there a better way? Absolutely.
Thankfully, innovative food products are making it easier
than ever to sneak protein into everyday meals, without changing your routine
or relying on shakes. From protein-packed breads and pastas to even your
favourite Gujarati snack, khakhra, there are now simple and tasty ways
to increase your protein intake with minimal effort.
Here are some of my top picks to boost protein without
the bulk:
- Protein Bars
A quick, on-the-go option packed with whey protein and wholesome ingredients like cashews, peanuts, almonds, dates, and other dried fruits/ seeds. 😋 Great for a midday snack or post-workout fuel.
* You can use my code: CHANDHINI20 to avail 20% discount on orders above 1000/- on The Whole Truth website (at no additional cost to you).
- Agapi
Greek Yogurt
Thicker and creamier than regular yogurt, Agapi Greek yogurt offers around 9.3g of protein per 100g. While it’s not available everywhere in India, it’s definitely worth picking up if you spot it.
- Epigamia
Greek Yogurt
A readily available option that delivers on both texture and protein. It’s a smart addition to breakfast or as a snack on its own. You can also check Milky Mist yogurt based on your location.
- UP-IT Protein Enhancer
Made from whole moong and low fat peanut flour, this versatile powder can be added to soups, smoothies, or dals. An easy way to upgrade your meals. 😄
- Protein
Chef Bread
A smart swap for your regular bread, this one adds protein without increasing volume. Ideal for sandwiches, toast, or even just with some nut butter. Available on grocery apps like Zepto, Big Basket, Blinkit
- Protein Khakhras
Love a crunchy snack? These protein-enhanced khakhras are a healthier version of the traditional favourite.
- Protein Thins
Crispy, protein-packed, and perfect for evening munchies. Try using them to whip up your own chaat at home, the possibilities are endless!
- Protein Macaroni
Who wouldn’t enjoy a cozy pasta dinner after a long day? This macaroni/ pasta gives you 15g of protein per serving. So yes, you can eat pasta and hit your protein goals.
Disclaimer:
This post is for informational purposes only and is not
intended to replace medical advice. If you have any underlying health
conditions or specific dietary needs, please consult a doctor or a qualified
nutritionist/dietitian before making changes to your diet or introducing new
supplements.
Found this helpful? I’d love to hear from you! Have you tried any of these products, or do you have your own tips for increasing protein on a vegetarian diet?
Drop a comment below, and follow for
more practical nutrition advice and recipes that make healthy eating easier. 😄
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