What is Protein ?

Proteins are biomolecules. They are made up of carbon, hydrogen, oxygen and nitrogen. And phosphate is also found in them. Proteins are made up of amino acids. These amino acids are small units that together form a chain – and that becomes protein!

Now the craze of fitness and healthy lifestyle is increasing a lot. Everyone wants to be fit. Due to which people are getting to know about it. Protein is very important for our body. Everyone goes to the gym or does home workout and after that our muscles break down. We use protein to recover them.

So that our protein requirement can be fulfilled and our body also becomes good and muscular. But the protein available in the market is very expensive. Due to which not everyone can take protein but it is not necessary that you can fulfill your protein requirement only with the help of supplements.

In this article, we will tell you about some protein rich foods which you can add to your diet to fulfil your protein requirement. Let’s see some protein rich foods.

How Much Protein Do You Really Need?

If you are aiming for a healthy lifestyle, muscle gain or fat loss, then it is very important to take the right amount of protein rich foods. But the question is – how much protein should I take daily?

Let’s understand in a simple way.

1. Basic Daily Requirement (Normal Life + No Workout)

If you don’t go to the gym, but are active in your daily routine, then also include protein rich foods. This is important for your tissue repair and immunity.

➡ Recommended Intake: 0.8 – 1 gram per kg body weight
Example: 60 kg person = ~50–60g protein/day
➡ Best Protein Rich Foods: Milk, eggs, lentils, peanut butter

2. For Muscle Building / Workout Goals

Protein requirement is high for people who go to the gym, because their body rebuilds after muscle tissue breakdown. Protein rich foods act as fuel for muscle growth.

➡ Recommended Intake: 1.6 – 2.2g per kg body weight
Example: 70 kg person = ~110–150g protein/day
➡ Top Protein Rich Foods: Chicken breast, paneer, tofu, whey protein

3. For Fat Loss (Cutting Phase)

During fat loss, high protein intake is required so that there is no muscle loss. Protein rich foods keep your metabolism active and also improve satiety.

➡ Recommended Intake: 1.8 – 2.4g per kg body weight
➡ Smart Choices: Greek yogurt, chickpeas, fish, protein shakes

4. For Vegetarians & Vegans

Veg people should take plant-based protein rich foods that provide complete amino acid profile – like dal + rice, soya, nuts & seeds combo.

➡ Recommended Intake: 1.2 – 2.0g per kg body weight
➡ Best Options: Tofu, moong dal, almonds, oats

5. For Older Adults (Age 40+)

Muscle mass naturally starts to decrease with age, so protein rich foods should be a solid part of their diet to maintain strength.

➡ Recommended Intake: 1.0 – 1.5g per kg body weight
➡ Good Picks: Eggs, cottage cheese (paneer), milk

Top 5 Vegetarian Protein Rich Foods

Be it veg or non-veg, everyone needs protein rich foods. But for vegetarians the options are a bit limited – that’s why here are the top 5 Vegetarian Protein Rich Foods that will help you in both muscle building and recovery:

1. Paneer

You get 18 grams of protein in 100 grams of paneer. Which is very beneficial for your muscle building. With the help of which you can fulfill your protein requirement.

2. Soya Chunks

You get 52 grams of protein in 100 grams of soya chunks. Soya chunks are considered a vegetarian meat for vegetarians.

3. Moong Dal

You get 24 grams of protein in 100 grams of moong dal.

4. Chickpeas

You get 19 grams of protein in 100 grams of chickpeas. Which is a very good source of vegetarian protein.

5. Peanut Butter/Peanuts

You get 9 grams of protein in a bowl of peanuts. Along with this, you can also add peanut butter to your diet. You will get 30 grams of protein in 100 grams of peanut butter. Which will be a very good option for you.

Top Non-Vegetarian Protein Rich Foods

1. Egg

You get 6 grams of protein in 1 egg. And the most important thing is that you should always eat the whole egg, many people throw away the yellow part of the egg.

2. Chicken Breast

You get 31 grams of protein in 100 grams of chicken breast. Which is a very good option for non-vegetarians.

3. Fish

You get at least 22 to 25 grams of protein in 100 grams of fish.

4. Mutton

You get 25 grams of protein in 100 grams of mutton.

5. Prawns

You get 24 grams of protein in 100 grams of prawns.

Veg vs Non-Veg Protein – What’s Better?

When it comes to protein rich foods, the most common debate is – Veg vs Non-Veg Protein – which one is best?

Let’s understand this in a simple way:

1. Amino Acid Profile

Non-Veg Protein: It is a complete protein – i.e. it contains all the essential amino acids (which the body cannot make on its own).

Example: Chicken, eggs, fish

Veg Protein: Mostly incomplete (except a few like quinoa, soy, paneer). Hence a combination has to be made – like dal + rice, roti + paneer.

➡ Verdict: Non-veg protein is slightly superior for muscle building, but veg protein can also be made complete with smart food pairing.

2. Digestibility & Absorption

• Non-Veg Protein: Easily digestible, especially whey, eggs, chicken – their bioavailability is high.
• Veg Protein: Some plant sources (like legumes) have more fiber, which slows down digestion. But in fermented or cooked form, it is also easily digested.

➡ Verdict: Non-veg is absorbed fast, but veg options are also effective if taken correctly.

3. Nutritional Benefits

• Non-Veg: High in iron (heme iron), vitamin B12, creatine, etc.
• Veg: Rich in fiber, antioxidants, and phytonutrients – which are good for long-term health.

➡ Verdict: Both have their own unique health benefits. It is best to maintain a balance (if you take a mixed diet).

4. Muscle Gain Perspective

• Non-Veg Protein: Fast results given due to high amino acid profile and muscle repair rate.
• Veg Protein: Slow but sustainable results, provided total daily protein requirement is met.

➡ Verdict: Non-veg is slightly faster, but veg is also effective with consistency and smart food planning.

5. Ethical, Religious & Lifestyle Factors

Here people are vegetarian by choice, religion, or health reasons. There are many plant-based protein rich foods available for them today – like tofu, soya chunks, lentils, oats, etc.

➡ Verdict: Depends on your personal choice + body type, not just speed of results.

Main Functions of Proteins:

1. Building and repairing muscle
2. Building body tissue (such as skin, hair, nails)
3. Producing hormones and enzymes
4. Boosting immunity
5. Providing energy (when carbohydrates are low)

Why Protein is Important For our Body?

Protein is the building block of your body. Muscles, nails, skin, hair, everything is made from protein. If you want to stay healthy or want to gain muscle, then you should start adding protein to your diet from today itself.

Read Also : What Happens If You Quit Sugar For 21 Days? “The Truth No One Tells You” : Try This 21 day challenge

Common Protein Myths Busted

Myth 1: Excess protein damages the kidneys
Truth: If you are healthy and drink water properly, then protein rich foods do not harm the kidneys. This can be a concern only for those who already have kidney disease.

Myth 2: Only gym goers need protein
Truth: Everyone needs protein – students, office workers, homemakers – because protein is necessary for every cell, muscle and hormone.

➡ Protein rich foods are also helpful for the immune system, skin and hair.

Myth 3: Vegetarians do not get proper protein
Truth: Of course they do! Paneer, tofu, dal, soya chunks, oats, quinoa – all these are vegetarian protein rich foods. With smart combination you can get complete amino acid profile.

Myth 4: Protein forms fat if taken in excess
Truth: Protein forms fat only when total calories are high. Protein has a high thermic effect – i.e. calories are burnt during digestion.

➡ So don’t fear protein – fear junk food!

Myth 5: Supplements are necessary for protein
Truth: Protein powder is convenience, not necessity. If you are taking sufficient protein rich foods in your daily diet, then you do not need supplements.

Conclusion

So these were some protein rich foods which you can add to your diet to achieve your fitness goals and stay healthy.

Protein is an essential part of our body – whether you are losing weight, gaining muscle, or just want to stay healthy.

Adding the right amount of protein to your daily diet is a smart and necessary choice. Fill your plate with protein rich foods and reach your health goals.