1. Dal
Moong, masoor, arhar and urad dal are practical everyday choices. Make dal a meaningful part of the meal, not a few spoonfuls beside a large rice portion.
2. Chana and rajma
Chickpeas, kala chana and kidney beans provide protein and fibre. Add them to curry, salad, chaat or a simple bowl with vegetables.
3. Soy chunks
Soy chunks are protein-rich and budget-friendly. Soak them properly, squeeze out the water and use them in a curry, pulao or vegetable mix.
4. Tofu
Tofu works in bhurji, stir-fries, wraps and curries. It is useful for people who prefer a dairy-free option.
5. Paneer
Paneer can be a satisfying protein source. Portions and cooking method still matter, especially when the dish uses a lot of oil, butter or cream.
6. Curd or hung curd
Plain curd fits easily into Indian meals. Hung curd or higher-protein yogurt can also work in dips, bowls and marinades. Choose unsweetened options when possible.
7. Nuts and seeds
Peanuts, almonds, pumpkin seeds and sesame add some protein along with healthy fats. Use a small portion because they are energy-dense.
Make the meal work
Combine one main protein source with vegetables and a sensible portion of rice or roti. Vary your choices across the week instead of relying on one food every day.
Protein needs are individual. People with kidney disease or other medical conditions should ask their treating professional before making major changes.
Trusted sources
This article provides general nutrition information. It is not medical advice and does not replace diagnosis or treatment from a qualified healthcare professional.