Myth: You cannot get enough protein on a vegetarian Indian diet.

What science says

Dals, rajma, chana, soy, paneer, curd, milk, peanuts and seeds all supply protein. Eating a variety of pulses and grains across the day generally covers the amino acids most people need.

BhojVigyan take

Add one clear protein source to every meal — dal, rajma/chole, curd, paneer, tofu, sprouts or eggs if you eat them. Variety across the day matters more than any single 'superfood'.

Source & review

ICMR-NIN — Protein requirements chapter — Protein sources and quality in mixed Indian diets.

Reviewed on 16 August 2026