13 High-Protein Indian Foods Beyond Paneer

Wrapping Up: Simple Ways to Build Protein from Indian Foods

Indian cuisine gives you plenty of ways to hit your protein goals without paneer. Start by choosing one high-protein base per meal—soya chunks, a dal like moong or urad, or a scoop of Greek yogurt—and then add a vegetable and a grain or flatbread to round out the plate. For muscle-focused plans, lean on soya chunks and combine beans with whole grains for complete proteins. If you want quick weekday meals, keep canned chickpeas, frozen peas, and red lentils on hand. For an easy energy drink, try sattu mixed with water, lemon, and roasted cumin. When shopping in North America, Indian grocers, mainstream supermarkets, and online retailers stock most items; if one ingredient isn’t available, swap with a close cousin—tofu for paneer, lentils for beans, or almond milk for badam milk. Try a simple weekly plan: one dal-based dinner, two bean or soya meals, a tofu night, and daily yogurt or nut snacks. An infographic comparing grams of protein per 100 grams and per common serving can help you visualize portions and plan meals. These foods respect traditional flavors while fitting modern routines—so you get both nourishing meals and the taste of home.