High Protein Rich Diet for Beginners: Complete Indian Guide

Protein is the most popular macronutrient in nutrition, and there's a reason for that. All the cells in your body consist of protein. Amino acids are vital for the growth, repair and function of muscles, enzymes, hormones, antibodies, hair, skin and nails. But one study after another indicates that even the highest number of vegetarians and non-vegetarians in India regularly miss their protein targets. 

You don't need to limit protein intake to bodybuilders and athletes. For anyone who wants to retain lean muscle mass, recover from illness or surgery quickly, control hunger and body weight, balance hormones or simply have more energy every day, protein is a necessity. In fact, the most generally accepted dietary improvement people can make is a high protein rich diet. 

This complete guide provides you with the science of protein, the best Indian protein rich diet foods, a comprehensive protein rich diet plan and specific instructions on a protein rich diet for weight gain, and a protein rich diet for muscle building — in all one place. 

Why Protein Is the Most Important Macronutrient 

Aside from the carbohydrates and fats, a protein rich diet provides a number of benefits which can't be matched: 

1. Muscle Protein Synthesis (MPS) 

The amino acids in dietary protein, especially leucine, stimulate the repair and growth of muscle fibres after activity. If not a consistent high protein rich diet, training will be a waste because the body will not have the raw material to build new muscle tissue. 

2. Satiety and Appetite Control 

Protein has the highest satiety value of all the macronutrients. It has a stronger effect than carbohydrates or fats on raising peptide YY and GLP-1 (fullness hormones) and suppressing ghrelin (the hunger hormone). A protein rich diet plan will automatically lower your overall calorie consumption, without forcing you to set aside calories. 

3. Thermic Effect of Food (TEF) 

Protein takes 25–30% of its caloric content to digest, while carbohydrates and fats require only 6–8% and 2–3%, respectively, of their calories to be burned during digestion. This is because having a high protein rich diet increases your metabolism just from consuming the protein rich foods. 

4. Preservation of Lean Muscle During Weight Loss 

The body will use fat and/or muscle during caloric deficit. Lean muscle is protected by a protein rich diet, so much of the weight you lose is from fat stores. 

5. Bone Health 

Old myths say otherwise, but eating protein does help maintain bone health especially for women after menopause and for those who are following a high protein diet for gaining muscle through resistance training. Increased protein consumption correlates with increased BMD in all age groups. 

6. Blood Sugar Regulation 

Protein delays stomach emptying, and reduces any following blood sugar increases. One of the best dietary measures for preventing type 2 diabetes is to eat a quality protein protein in every meal, which is a fundamental of any protein rich diet plan. 

How Much Protein Do You Actually Need? 

Protein needs are very different depending on the goals and activity level and age: 

The average Indian who eats the typical vegetarian diet only consumes 40-55g of protein per day, which is a far cry from the maintenance level of protein required for sedentary people. This is the baseline amount of protein for muscle growth or muscle building, which is usually doubled or tripled in a genuine diet rich in protein for muscle gain or building. 

Best Protein Rich Diet Foods for Indians 

This protein-rich diet food guide is arranged by protein per serving; your shopping and cooking guide. 

Tier 1: Highest Protein Sources (20g+ per 100g) 

Animal Sources: 

• Chicken breast (grilled, 100g): 31g protein — the unarguably top protein rich diet food for non-vegetarians. 

• Tuna (canned in water, 100g): 28g protein — no cooking, convenient and affordable 

• Paneer (100g): 18g protein – the key protein that is used in most vegetarian Indian kitchens. 

• Nuts and grains, whole — 13g protein (complete amino acid profile); highest biological value of any whole food. 

Plant Sources: 

• Soya chunks (100g dry): 52g protein — the most protein-rich plant food, an essential part of every high protein rich diet for vegetarian. 

• Hemp seeds, 100g protein: complete protein, omega-3s, 32g protein 

• Pumpkin seeds (100g): 19g protein, also rich in zinc and magnesium. 

Tier 2: High Protein Sources (10–20g per 100g) 

• Greek yogurt / hung curd (100g): 10g protein — also contains casein for slow muscle repair. 

• Low-fat curd (100g): 5–6g protein — a daily staple that is a valuable source of protein for a protein rich diet plan 

• Tofu (100g): 8g protein - a complete plant protein, versatile for bhurji, tikka, stir-fry 

• Edamame, cooked (100g): 11g protein, one of the highest snack protein rich diet foods 

• This is the case for salmon/mackerel (100g), where the protein effect is increased by omega-3s. 

Tier 3: Moderate Protein Sources (7–10g per 100g cooked) 

• Lentils / masoor dal (100g cooked): 9g protein, iron + fibre with protein 

• Chickpeas / chana (100g cooked): 9g protein — It's one of the most versatile protein rich food items in Indian cuisine. 

• Rajma / kidney beans (100g cooked): 9g protein – fibre rich, slow digesting. 

• Moong dal (100g cooked): 7g protein — highly digestible; ideal for post illness protein rich diet 

• Quinoa (100g cooked): 4g protein — complete protein + complex carbs combo 

• Peanuts / peanut butter (2 tbsp): 8g protein — calorie-dense; can be used as a fat source in a protein rich diet for weight gain. 

Complete Protein Rich Diet Plan: 7 Days (Indian Edition) 

This protein rich diet plan is designed to supply about 130-150g of protein daily in 2,400-2,600 calories, which is appropriate for an active 65-75kg adult who is looking for a protein rich diet to build muscle and/or a protein rich diet to gain muscle. 

Use the above protein targets table to create portions that are appropriate for your body weight. 

Day 1 

Day 2 

Day 3  

Day 4  

Day 5 

Day 6  

Day 7  

Protein Rich Diet for Weight Gain: - 

The only difference between a protein-rich diet for weight gain and a normal high protein rich diet is that calories have to be added. Protein isn't the only reason for weight gain — to gain weight, you need a proper amount of protein, as well as a proper amount of calories. Tips for a protein-packed diet to gain weight: 

1. Caloric surplus of 300–500 calories: 

Eat high protein, high calories foods to get your surplus without feeling bloated: whole eggs, full fat dairy, peanut butter, nuts, dried fruits, brown rice more, full fat milk. 

2. Liquid calories help: 

Protein rich smoothies (milk + banana + peanut butter + oats) are the best option to supplement a protein-rich diet with 400-500 calories for weight gain without bulk. 

3. Never skip meals: 

With the five to six meals per day, supported by a protein rich diet food, one can be sure to reach the caloric targets every day. Skipping meals is the main cause of a protein rich diet for weight gain plateaus. 

4. Prioritisewhole food protein over supplements:

Whole protein rich diet foods are rich in amino acids and micro nutrients (zinc, iron, B12, calcium) that will help keep the hormonal environment for weight gain. Supplements are not a substitute for the quality of food. 

5. Pair protein with carbohydrates at every meal: 

Carbohydrates are protein sparing – they supply the body's energy needs first, allowing protein in the diet to be used solely for tissue growth. All meals at a protein rich diet for weight gain should include a protein source and a complex carbohydrate. 

Protein Rich Diet for Muscle Building: Advanced Principles 

The building of protein for muscle gains is the same building blocks of a protein rich diet for muscle gains but with added precision in the timing, distribution and recovery of the protein food. 

Leucine threshold per meal:

At least 2.5–3g of leucine (the most direct stimulator of MPS) should be included in every meal of a protein rich muscle building diet. This amounts to around 25–40g of good quality protein at each meal. Eggs, chicken, paneer and soya chunks are leucine rich. 

Post-workout protein timing:

MPS is maximally increased right after resistance training, lasting for 60–90 minutes. The anabolic window in protein rich diet for muscle building programme is maximized if it is supplemented with 30-40g of easily digestible protein, such as eggs, hung curd, whey (if used) shortly after the workout. 

Bedtime casein:

Giving slow-digesting protein before bedtime (hung curd, paneer, full-fat milk) ensures the availability of amino acid, thus avoiding the catabolic state that is likely to happen during the 7-8 hours of night fast in a protein-rich diet for muscle building. 

Even protein distribution:

Studies have shown that you will get the highest amount of MPS throughout the day by consuming protein in 4–5 smaller meals as opposed to frontloading or backloading. A protein rich diet plan that provides 30–40g of protein at each meal is more effective than a plan that provides 10g of protein at breakfast and 80g at dinner. 

Conclusion 

Protein is not a fad — it's the building blocks of all tissues in your body and the biggest change most people can make to their diet. The strategy is the same whether you want a protein rich diet for muscle gain, a protein rich diet for muscle building or just a protein rich diet for weight gain and body composition and that is to increase the amount of high quality protein in your diet regularly, spread it out between meals and combine it with sufficient carbohydrates and good fats. 

Create your kitchen around the protein rich diet food list in this guide. Follow the protein rich diet plan for 4–8 weeks. Monitor protein consumption for first 2 weeks to fine tune awareness. As well, allow the cumulative benefits of a regular high protein diet – enhanced strength, leaner body composition, more stable energy, and better recovery – to do the talking. 

Frequently Asked Questions (FAQ) 

What is a protein rich diet and who needs it?

A protein rich diet is a diet that intentionally increases protein levels above the recommended daily allowances (RDA) which is usually 1.2 - 2.4g of protein per kg of body weight per day depending on objectives. It is beneficial for: individuals following regular exercise or strength training (to have the effect of a protein rich diet for muscle gain), people who want to lose fat and retain muscle tissue, older people to prevent the loss of muscle tissue (sarcopenia), people recovering from illness or surgery, and everyone who wants to control their body weight and hunger more effectively. 

What are the best protein rich diet foods for Indian vegetarians?

Following are the top protein rich diet foods for Indian vegetarians: Soya chunks (52g protein per 100g dry), Paneer (18g protein per 100g), Greek yogurt / hung curd (10g protein per 100g), all dals and legumes (7–11g per 100g cooked), edamame, peanut butter, if ovo-vegetarian then eggs (13g per 2 eggs). It's possible to easily hit protein targets for muscle gain and muscle building with a high protein rich diet based on these 5 protein sources. 

How is a protein rich diet for muscle gain different from a protein rich diet for weight gain?

The 2 involve higher protein consumption, but a protein rich diet for muscle growth emphasizes protein timing, leucine (the muscle building amino acid) per meal, and post workout nutrition to optimize muscle protein synthesis, typically with resistance training. For weight gain, a protein rich diet emphasizes the calorie surplus first, and protein second, with calorie dense foods (full fat dairy, nuts, peanut butter, brown rice in larger quantities) providing sufficient calories to build new tissue. The difference is in the total caloric requirements, both take the same protein rich diet foods. 

How do I know if I'm eating enough protein on a protein rich diet plan?

Keep a 5-7 day food log or app such as MyFitnessPal to monitor what you eat and drink for your protein rich diet plan. See how close your average intake per day is to your goal (1.6–2.2g per kg body weight for a muscle goal). Most people find that they are actually consuming 40-60% less protein than they believe to be — particularly when they have a diet that is carbohydrate rich. The protein rich diet plan in this plan is designed to ensure it always provides 130-170g of protein per day for an adult that weighs 70kg. 

Do I need protein supplements on a high protein rich diet?

The key to a high protein diet is always to focus on whole food. When to use supplements (whey protein, pea protein): When you can't consume enough protein in a meal (due to appetite or schedule factors); when a meal is impractical in the post work out window; when you need to take in 180–200g+ of protein a day and this becomes unworkable due to the amount of food required. Most people on the protein rich diet plan outlined in this plan do not need to supplement with whole food sources.