Are you one of those who believes that protein options are few and far between? Or you are someone who is tired of the same old paneer tikka masala and tofu stir-fry and you just have it to meet your protein requirement and not for taste anymore? Well, to your surprise protein options are far more varied and flavourful than you might realise! The world of proteins is vast and exciting, with versatile substitutes like quinoa, spirulina, lentils, and more. Get ready to spice up your meals with these nutrient-packed ingredients that will have you wondering why you didn't ditch the dairy sooner.

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13 Sources of High Protein 

1. Oats (13.6g per 100g)

Not just for breakfast, oats can be a versatile addition to your meals and easy to play around with. They're high in protein and can be enjoyed as a warm porridge, blended into smoothies, or baked into muffins and pancakes. Oats are also an excellent source of fibre, keeping you full and satisfied.

2. Buckwheat (13.2g per 100g)

Popular in Indian cuisine, buckwheat (or kuttu) is often used in fasting dishes. Relish it in various forms without any guilt—whether soaked, cooked as grains, or in the form of rotis, puris, or noodles. Buckwheat flour can also be a great base for baked goods like pancakes, crepes, and even pizza dough!

3. Millet (11g per 100g)

Millet is an ancient grain that has recently gained more attention due to its health benefits. It’s an excellent protein choice and can be used in a wide variety of dishes, from savoury options like poha and upma to sweet treats like malpua and kheer. With its versatility, you can easily rotate between different millet varieties to keep meals interesting

4. Peanut Butter (25g per 100g)

If you're looking for a tasty protein-packed snack, peanut butter is a great option. Rich in protein and healthy fats, it’s perfect to spread on whole grain toast, added to smoothies, or even just eaten as it is

5. Cheese (24.1g per 100g)

For those who enjoy dairy, cheese offers a significant amount of protein. Whether it’s in a sandwich, melted on a dish, or as a snack, cheese is a delicious and convenient protein source

6. Nuts (Walnuts 15.6g, Cashews 21g, Peanuts 25.8g, Almonds 18.4g per 100g)

Nuts are a great source of protein, healthy fats, and essential nutrients. Whether you're snacking on a handful of almonds, adding cashews to a stir-fry, or enjoying peanut butter, these nutrient-dense foods help keep you energised throughout the day.

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7. Legumes (Green Moong 24g, Chickpeas 19g, Rajma 22.9g per 100g)

Legumes are an affordable and protein-rich option that’s high in fibre and iron. They’re incredibly versatile and can be incorporated into a variety of dishes, from soups and stews to salads and curries. Just one serving of legumes can help support heart health and provide essential vitamins and minerals

8. Pulses (Tur Dal 22g, Chana Dal 17g, Urad Dal 24g per 100g)

Pulses are part of the legume family and include beans, peas, and lentils. These are inexpensive protein powerhouses that are packed with fibre. Adding pulses to your daily meals can help lower cholesterol and provide an excellent source of plant-based protein.

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9. Quinoa (185g  of cooked quinoa contains 8g of protein)

Quinoa is technically a seed, but it cooks like a grain and is loaded with protein. It’s a complete protein, meaning it contains all nine essential amino acids, making it an excellent choice for vegetarians. Use quinoa as a substitute for rice or pasta to add a protein punch to your meals.

10. Eggs (7g per egg)

Contrary to some myths, eggs are not bad for your heart. They provide a quality source of protein, healthy fats, and important vitamins like B12 and vitamin D. They’re also incredibly versatile—scrambled, boiled, poached, or baked.

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11. White Fish (25g per 25g serving)

Whitefish is a lean source of protein that’s low in fat. It’s also packed with vitamins A and D, making it a heart-healthy option. Oily fish like salmon or sardines are rich in omega-3 fatty acids, providing additional health benefits.

12. Nutritional Yeast (8g per 16g serving)

This deactivated yeast is often used as a cheese alternative in vegan dishes. It’s a complete plant-based protein and offers a rich source of B vitamins, including B12, making it a great addition to plant-based diets.

13. Spirulina (8g per 14g serving)

Spirulina, a blue-green algae, is an excellent source of complete protein, iron, and copper. It’s also packed with essential fatty acids and boasts a range of other nutrients like magnesium and riboflavin. Spirulina has even been linked to potential antioxidant and anti-inflammatory benefits.

At UR. Life Cafe, we believe that food should bring people together, and that's why we cater to all diets, including gluten-free and vegan. We make sure that everyone stepping in will find ample healthy options to choose from. If you're looking for a truly world-class dining experience, look no further than UR.life Cafe. At UR.life Cafe, we believe that food is more than just fuel for our bodies - it's a way to connect with others and nourish our souls. That's why we take great care in crafting our menu and creating an atmosphere that is welcoming and comfortable.