A Vegetarian’s Guide to a Protein Diet

Dharana Wellness Retreat near Mumbai & Pune, India

Meat like fish and poultry has been a well-known source of protein in our diet. However, over the last few years, many have turned to a vegetarian diet due to the environmental impact meat production has had globally. In such cases, how does one get the desired amount of protein in their diet? While there are vegan alternatives to many meat & dairy products, there are plenty of existing plant-based options that are rich in protein. On an average, 50gms of protein consumed daily is considered to be ideal, which is easily achievable through.

Here is a quick guide to a Vegetarian protein diet 

The basic idea is to ensure enough protein in the diet, which can be peppered throughout the day, in all meals. The following plant-based foods are rich in protein

  • Vegetables: Broccoli, Spinach, Potatoes, Brussels Sprouts, Asparagus, Corn, Green peas 
  • Fruits: Guavas, Blackberries, Peaches, Bananas 
  • Nuts: Walnuts, Peanuts, Almonds, Pistachios, Cashews
  • Oats and Oatmeal
  • Chia Seeds
  • Soy Milk and other soy products
  • Gluten free grains like Amaranth and Quinoa 
  • Nutritional Yeast 
  • Chickpeas, Black Beans and Kidney beans
  • Tofu

A healthy mix of salads, sandwiches, curries over the course of the day can greatly help in the body getting the desired protein intake.

Dharana Wellness Centre, a wellness retreat near Mumbai, focuses on holistic health which includes physical, mental and spiritual balance. One of the main pillars of this eco wellness retreat lies in the farm-to-table food philosophy, which encourages an organic approach to consuming food. Fresh produce is picked from the organic farm and is made with slow-cooking techniques. As an Ayurvedic healing center in India, Dharana combines the use of an integrative, modern approach for holistic health with Modern diagnostics with traditional practices like Yoga and Ayurveda to ensure a sustainable wellness journey.