Are you a vegetarian interested in reducing carbs in your diet? You may have to pay more attention to getting enough protein.

This article is for all the vegetarian mates, who are working hard in the gym or even not spending time in the gym but are keen to stay healthy. As we know when it comes to vegetarian diet, the list of valuable foods get shortened and small, and then we face difficulties to meet are goals set by us to stay fit and healthy.

Quality low-carb protein for vegetarians can be hard to find as said. Thus I’ve listed some sources and a handy infographic below.

low carb high protein diet

  1. Tofu

Brown paneer

This is my first and foremost vegetarian low carb protein food that is mostly used by people. As we know it can easily be found in the market and we can eat it raw or in a sandwich too in morning or evening as per our choice.

100 gms of Tofu
Carbs – 1-2 gm
Proteins – 13-15 gm
Fats – 1-2 gm

Usage: 300 to 500 grams.

2. Paneer

I’ve heard people having the fault thoughts that it contain more of fat and thus try to avoid having it on daily basis. But, firstly let me make it clear that fat content in paneer is a healthy fat, not that fat which peoples think that is deposited in the stomach and make them Fat. It is the extra calories that we eat, that have a huge effect on belly fat. It contains healthy Saturated and Unsaturated fat.

100 gms of Paneer
Carbs – o gm
Proteins – 18 gm
Fats – 20 gm

Usage: 100 – 200 gram


3.  Almonds

Good low fat food

One of my favorites low carb high protein food. Of all tree nuts, almonds rank highest in protein, fiber, calcium, vitamin E, riboflavin and niacin content by weight. There are 160 calories in 23 almonds. It is a good source to reduce hunger and promote weight loss. Also known as “badam” in Hindi.

30 Almonds
Carbs – 0 gm
Proteins – 9 gm
Fats – 18 gm

Usage: 30 – 50 qty.


4. Peanut Butter

Peanut Butter this is another good and one of my favorite source of protein we can have it with bread. 2-3 teaspoon has around 30 grams of peanut butter. It contains saturated fats which are good for our body, trans fat is not good for health, contained in packed foods.

30 Gms Peanut Butter
Carbs – 6 gm
Proteins – 8 gm
Fats – 16 gm

Usage: 2-3 teaspoons


5. Kidney beans

It is also known as “rajma”. Generally, used in households Sabzi in our house. It is named for its visual resemblance in shape and color to a kidney, it is red in color. We should consume it in cooked form. Kidney beans are a good source of manganese, phosphorus, protein, vitamin B1, iron, potassium, and magnesium. It also contains fiber which is also good for health.

100 Gms Kidney Beans
Carbs – 23 gm
Proteins – 9 gm
Fats – 1-2 gm

Usage: 200 – 300 grams


6. Chick pea

Also known as “White Chickpeas”. As a legume, chickpeas are considered both a vegetable and protein food, helping you hit two important food groups at once. Chickpeas contain significant amounts of fiber, which helps lower the total amount of cholesterol in the blood, thereby decreasing the risk of heart disease. It is a great Source of Plant-Based Protein. Same as Kidney Beans it is also taken with Sabzi, i.e, Cooked.

100 Gms Chickpeas
Carbs – 23 gm(Fiber-9 gm)
Proteins – 9 gm
Fats – 1-2 gm

Usage: 200 – 300 grams


7. Nutrela Soya Chunks

Also known in India as Soy Mealmaker, these chunks can be used interchangeably with certain types of meat in various recipes. It also aids in weight loss due to High content of fiber init.

100 Gms Nutrela
Carbs – 33 gm(Fiber-13 gm)
Proteins – 52 gm
Fats – 1 gm

Usage: 50 – 100 grams


8. Whey Proteins

This is my last low carb high protein diet for those who all are unable to meet there protein intake goals. Mainly, for students and travelers who all spend a lot of time in all these activities and are unable to focus on their diet. Whey protein is one of the two proteins found in milk, with the other being casein. Helps to form the building blocks for your muscle tissue. As there are many types of Whey proteins in the market, I’ll be unable to provide the content below, as depends upon different brands you opt or buy from the market.

Usage: 1 – 2 scope a day.

Also Read: Best Whey Protein Brands For Beginners

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