Paneer Paneer is a great protein source for vegetarians. Try paneer bhurji, grilled paneer, or paneer salad.

Dahi / Greek yogurt It provides protein and calcium. You can have it for breakfast or after a workout.

Oats, Banana and Milk Oats and bananas provide energy for workouts, while milk adds protein and calcium. This combination works well for breakfast or as a pre-workout meal..

Eggs 🥚 Eggs are an excellent source of protein that helps repair and build muscles. You can eat boiled eggs, scrambled eggs, or an omelette.

Chicken or Fish Chicken and fish are excellent high-protein foods for muscle growth. Choose grilled, baked, or lightly cooked options instead of deep-fried preparations.

Dal, chickpeas, and kidney beans are affordable vegetarian protein sources. Eat them with roti, rice, or salad for a balanced meal.