• Vegetables:

Let us rethink our grocery list. We tend to pick our favourites on trips to the supermarket or have the usual-list to avoid the what-to-cook dilemma every week. Here are a few protein-rich veggies that deserve to make more appearances on your list:

Broccoli

Green Peas

Spinach

Mushrooms

Sweet Corn.

• Fruits:

We can all agree that we are very picky when it comes to fruits. There are a few seasonal ones we eagerly wait for, like mangoes; then, there are some comfort fruits like bananas; and some that make your doctor happy, like apples. However, below fruits should be had more often if you aim to keep the protein portion high. 

Guava

Avocado

Kiwi

Berries

Jackfruit. 

• Moringa:

There is a reason Moringa deserves a special mention. We are all familiar with drumsticks as a vegetable, and some of us know how nutritious Moringa leaves are, but you can get surprised by the protein content in Moringa. Moringa powder is among the richest plant-based protein sources out there.

– 9 times more protein than yoghurt

– 100 g of moringa leaves carry 9.8 g of protein, which is about 17.5% of daily protein requirement 

– Contains 9essential amino acids

• Dry Fruits, Nuts & Seeds:

The most ignored aspect of a weight-loss or strength-training journey is managing snack time. Managing healthy meals is easier once you get into the habit, but snack time cravings can make it go haywire. So keep these pocket-sized snacks handy:

Almonds, apricots, walnuts, Figs, and pistachios

Peanuts, Flax seeds, Chia Seeds, Pumpkin Seeds 

• Lentils, Pulses, & Grains:

All of us consume some grains, lentils & pulses regularly. However, we do not consume varieties or eat healthier ones that often. But now that you are improving your diet, you can make below options your go-to protein.

Black Lentils (Kali dal), Rajma, Moong dal

Chickpeas, Beans, Split peas 

Millet (Bajra), Oatmeal, Quinoa, Whole wheat, Brown rice. 

• Non-Vegetarian Food:

Whenever we speak of protein, the first few options to come to our minds are usually non-vegetarian. Although there is a multitude of options in vegetarian food, the options below do make a strong case for easy protein sources:

Eggs, Lean meats, Fish and Seafood, Poultry

• Dairy:

Unless you are lactose-intolerant, you would have grown up consuming dairy products daily. And if you are no in the habit anymore, now’s a good time to start. A daily glass of milk or a cup of yoghurt or chaas is an easy way to ensure daily protein intake.

Milk, Yogurt, Cottage Cheese, Soy milk