Best High-Protein Foods for Muscle Gain | Indian Diet Guide 2025

💪 Why Protein Is Important for Muscle Gain

Protein helps in:

• Repairing muscle tissues after workouts

• Supporting lean muscle growth

• Boosting metabolism

• Enhancing strength and performance

Most adults aiming for muscle gain require 1.2-2g of protein per kg of body weight daily.

Best Vegetarian High-Protein Foods in India

1. Paneer

• Protein: ~18g per 100g
  Perfect for curries, bhurji, salads, and grilled snacks.

2. Lentils (Dal)

• Protein: 9g per 100g (cooked)
  Rich in fiber and ideal for daily meals.

3. Chickpeas (Chana)

• Protein: 19g per 100g (raw)
  Great for salads, curries, or roasted snacks.

4. Rajma

• Protein: 24g per 100g (raw)
  Excellent for muscle repair and energy.

5. Soya Chunks

• Protein: 52g per 100g
  One of the highest protein vegetarian foods—budget-friendly and effective.

6. Peanuts & Peanut Butter

• Protein: 25g per 100g
  A great pre-workout or snack option.

7. Greek Yogurt / Curd

• Protein: 10g per 100g
  Supports digestion and adds protein to everyday meals.

Best Non-Veg High-Protein Foods in India

1. Eggs

• Protein: 6g per egg
  Complete amino acid profile-perfect for muscle gain.

2. Chicken Breast

• Protein: 31g per 100g
  Lean, versatile, and easy to cook.

3. Fish (Rohu, Salmon, Mackerel)

• Protein: 20–25g per 100g
  Rich in Omega-3 for performance and recovery.

4. Prawns

• Protein: 24g per 100g
  Low-fat, high-protein option for lean muscle.

High-Protein Indian Drinks

• Milk (8g protein per glass)

• Buttermilk with chia seeds

• Protein-rich smoothies (banana + peanut butter + milk)
  

Sample Indian High-Protein Meal Plan

• Breakfast: Paneer bhurji / Eggs + multigrain roti

• Lunch: Rajma/Chana + brown rice

• Snack: Greek yogurt + nuts

• Dinner: Chicken breast / Soya curry + vegetables

Tips to Increase Protein Intake

• Add paneer or tofu to sabzis

• Include dal in every meal

• Choose roasted snacks over fried

• Consume a protein-rich snack post workout

• Maintain calorie surplus if aiming to build muscle