For us vegetarians, completing our protein intake for a day is as difficult as it can get. After all, there’s only so much a bowl of daal and paneer can do. If you’re someone who’s also struggling to complete your protein quota every day, this one’s for you!
Time for a little back story– I started my fitness journey recently and with no one to guide me, I stumbled upon different fitness influencers who gave conflicting advices, and only ended up confusing me more.
I was often torn between ‘eating less’ or ‘eating right.’ After trying my hands on almost everything, I felt lost, more than ever. After trying out supplements (as advised by my trainer) because “a vegetarian diet doesn’t have all the vitamins and minerals required by a human body,” to asking ChatGPT to give me a personalised diet plan to meet my needs, I’d done it all!
To help you navigate your journey, I will be sharing a vegetarian diet that is packed with protein and other necessary nutrients.
7 essential food items for fitness
1. Quinoa
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- Quinoa is a powerhouse of nutrition and an excellent source of protein.
- It’s also rich in fibre, magnesium, B vitamins, iron, potassium, calcium, phosphorus, and vitamin E so you know it will fulfil your intake for all necessary elements.
- This versatile bad boy will be a super addition to your lunch or dinner or anything in between.
- Can be added to your everyday salads or used as a side dish with your meals.
- iDiva recommends: a quinoa-chickpea salad will do wonders if you like flavorful dishes that are also packed with protein.
- All you have to do is cook quinoa and mix it with chickpeas, chopped vegetables and your favourite dressing.
2. Protein powder by MyFitness
MyFitness
- Presenting one of the easiest ways to complete your protein intake for the day, especially for vegetarians – protein powder.
- For those of you looking for a high-quality protein powder to help you with post-workout recovery and muscle building, MyFitness will be your go-to.
- This isn’t just high in protein but also super easy to make– you can just mix it with water or milk and voila, it’s ready!
- The best part about this is that it can be added to oats and yoghurt for a protein-rich breakfast.
- iDiva recommends: add this protein powder as a breakfast option in the form of a smoothie.
Shop here.
3. Chickpeas
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- Chickpeas are a great option for vegetarians as they are a good source of protein and fibre.
- They are also rich in vitamins and minerals which makes them a great addition to your everyday diet.
- You can either add them to salads and wraps or consume them as hummus for a light snack.
- Chickpeas can be enjoyed as a main dish as well as a side one, perfect for both, lunch and dinner.
- iDiva recommends: make yourself a comforting bowl of chickpea curry and serve with brown rice or quinoa.
4. Spinach
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- This leafy green vegetable is rich in nutrients, iron, calcium, magnesium, and vitamins amongst others.
- It’s also a source of plant-based protein, making it perfect for vegetarians and can be added to your meals through salads, soups, smoothies and more.
- My go-to way of enjoying spinach is by sauté-ing the leafy green with some garlic and olive oil and seasoning it with salt and pepper.
- You can also enjoy spinach as the main course and mix it with your usual rice and dal combo.
- Whether served on the sides or as a main dish, this vegetable will fill your body with all the nutrients required.
5. Tofu
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- Tofu is also a source of plant-based protein, iron and calcium (just like paneer).
- A great alternative to paneer and an option for vegetarians looking to up their protein intake as it can be added to various dishes.
- Whether stir-fried, sauteéd, grilled or added to soups and salads, it enhances the taste in every dish.
- You can enjoy it as lunch or dinner as it’s very fulfilling.
- iDiva recommends: Marinate this bad boy with soy sauce, ginger and garlic and stir-fry it with your favourite veggies. Serve it hot with rice for lunch or dinner.
6. Chia seeds
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- Though tiny, these seeds have multiple health benefits and they should be added to your everyday diet.
- Packed with nutrients, chia seeds are a great source of omega-3 fatty acids, fibre, protein and other important nutrients.
- These mighty seeds also help in improving digestion and providing energy.
- My go-to way of consuming these is mixing them in a glass of water and drinking every morning.
- iDiva recommends: If you have a sweet tooth, you can make yourself a chai pudding that’s sweet and healthy at the same time.
7. Almonds
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- Almonds are packed with protein, healthy fats, fibre, and other important vitamins and minerals.
- These are an excellent snack option on their own and can also be added to various dishes to give them a nutritional boost.
- Almonds keep the heart healthy and also help in maintaining energy levels throughout the day.
- You can have a handful of almonds in the morning or enjoy them as an evening snack.
- iDiva recommends: try almond butter with whole-grain toast and top it off with slices of banana and chia seeds.
Finishing your protein intake can be quite challenging, no doubt, but we recommend you to follow a personalized diet plan according to your needs and requirements and not follow anything blindly. Healthy food doesn’t always have to be boring, make sure to always experiment and customize your meals as per your likes and dislikes.
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Social and lead images credits: Instagram/rakulpreet and Instagram/athiyashetty
