1. Eggs
Eggs are considered one of the best and most affordable sources of high-quality protein. A single egg provides about 6–7 grams of protein along with essential amino acids, vitamin B12, and healthy fats.
Benefits:
- Helps in muscle repair and growth.
- Keeps you full for longer, aiding weight management.
- Improves hair and skin health.
2. Lentils (Dal)
Lentils such as moong dal, masoor dal, and chana dal are excellent vegetarian protein sources. One cup of cooked lentils gives around 18 grams of protein.
Benefits:
- Provides plant-based protein with fiber, which improves digestion.
- Helps in stabilizing blood sugar levels.
- Supports heart health due to low cholesterol content.
3. Milk and Dairy Products
Milk, curd, paneer, and cheese are loaded with protein, calcium, and vitamin D. A glass of milk contains around 8 grams of protein.
Benefits:
- Strengthens bones and teeth.
- Boosts immunity and supports muscle recovery.
- Paneer and curd also keep the stomach cool and improve gut health.
4. Soybeans and Soy Products
Soybeans, tofu, and soy milk are among the richest vegetarian protein sources. 100 grams of soybeans provide nearly 36 grams of protein.
Benefits:
- Excellent for muscle building in vegetarians.
- Contains isoflavones that support hormonal balance, especially in women.
- Helps reduce bad cholesterol and supports heart health.
5. Nuts and Seeds
Almonds, peanuts, chia seeds, flaxseeds, and pumpkin seeds are protein-rich along with healthy fats and antioxidants.
Benefits:
- Provide quick energy and support brain health.
- Keep skin glowing and hair strong due to vitamin E.
- Reduce inflammation and improve heart health.
6. Fish and Chicken (Lean Meat)
Fish like salmon, tuna, and chicken breast are lean sources of protein with minimal fat. 100 grams of chicken breast contains about 31 grams of protein.
Benefits:
- Helps in muscle development and weight management.
- Fish provides omega-3 fatty acids that improve brain and heart health.
- Strengthens immunity and reduces fatigue.
7. Quinoa
Quinoa is a gluten-free grain that contains all nine essential amino acids, making it a complete protein. One cup cooked quinoa gives about 8 grams of protein.
Benefits:
- Improves digestion due to high fiber.
- Keeps energy levels stable.
- Supports weight loss and blood sugar control.
✅ Conclusion:
If you are suffering from protein deficiency, including these foods in your daily diet will not only meet your protein requirements but also improve overall health, energy levels, muscle strength, and immunity.
