For a number of reasons, protein is essential for weight loss. First of all, it lowers total caloric intake and promotes satiety, which prolongs feelings of fullness. This is because protein helps to naturally decrease appetite by influencing hunger hormone levels.

Second, compared to fats and carbs, protein has a greater thermic effect. This indicates that digesting and metabolizing protein requires more energy (calories) from your body, which can increase your total caloric expenditure.

Finally, a high-protein diet ensures that the majority of weight reduction is from fat rather than muscle by maintaining lean muscle mass while reducing fat.

7 Vegetarian Foods High in Protein
Although we are aware that meat and eggs are good sources of protein, it is a prevalent misperception that a vegetarian diet is inadequate in this area. However, that is untrue because vegetarian food can also be a fantastic source.

We have compiled a list of vegetarian meals high in protein to help vegans achieve their daily needs without eating any meat, even though many vegetarians rely on protein powder as their supply of nutrition.

1. Chickpeas (Raw & Cooked)

Notes:

• Chickpeas are rich in plant-based protein and fiber.
• Cooking reduces protein concentration due to water absorption.

2. Milk (Cow’s Milk, Whole)

Notes:

• Skimmed milk has slightly more protein (~3.4g per 100ml) than whole milk.
• Milk is a complete protein source with all essential amino acids.

3. Rajma (Kidney Beans, Raw & Cooked)

Notes:

• Soaking and cooking reduce protein per gram due to water absorption.
• Great source of fiber and plant-based protein but lacks methionine (can be paired with rice).

4. Paneer (Indian Cottage Cheese)

Notes:

• High in casein protein, making it a slow-digesting protein source.
• Also rich in healthy fats and calcium.

5. Lentils (Raw & Cooked)

Notes:

• A powerful plant-based protein with high iron and fiber.
• Needs to be combined with grains for complete protein.

6. Green Peas

Notes:

• Lower in protein than beans or lentils but still a good plant-based source.
• Rich in fiber and vitamins.

7. Mixed Seeds (Pumpkin, Sunflower, Chia, Flax, Watermelon etc.)