How to Eat 100+ Grams of Protein with South Indian Vegetarian Choices

If you’re a South Indian vegetarian trying to lose weight, chances are you’ve heard a lot of conflicting advice about protein.

Some people tell you to eat more. Others say it’s not necessary. And then there’s the part where no one tells you how to actually get enough of it from the foods you love.

So today, we’re clearing it all up with the help of Coach Shobana, who lost 7kg by sticking to the foods she grew up eating. No fad diets and no “boiled broccoli and bland tofu” nonsense. Just smart swaps, better portions, and consistent habits.

Let’s break down exactly what that looks like.

1. Paneer

A fan favorite, and for good reason. Paneer is delicious, filling, and protein-rich… but it can also be calorie-dense depending on the brand and how it’s made.

Quick stats: ~12–20g protein per 100g
How to fit into your diet: Stick to 50–80g portions so you still have room to balance the rest of your plate.

How Coach Shobana eats it:

"My go-to is Paneer Paratha with some grilled paneer on the side, which is super satisfying and a staple during my own 6kg weight loss phase."

Top brands: Milky Mist, Amul, Akshayakalpa

2. Milk + Curd

South Indian mornings usually start with milk-based coffee or chai. There's nothing wrong with that, as long as you’re being smart with portions and fat content.

Milk: ~3g protein per 100ml
Curd: ~3g protein per 100g

Coach Shobana's tips:

• Go with low-fat milk if you're watching calories.

• Curd is a daily staple in my house, usually with dosa, idli, or paratha.

• Try not to go overboard with milk sweets and Payasams—enjoy them, but know they’re loaded with sugar + ghee.

Favorite brands (Varies by location):
Tamil Nadu – Aavin
Karnataka – Nandhini

 Want to Learn More?

3. Soy (Tofu + Soy Milk)

If you’re cutting down dairy or just want more plant-based options, soy is your friend.

Soy milk: ~4–5g protein per 100ml
Tofu: ~15g protein per 100g

How Coach Shobana uses soy:

• Grilled, stir-fried, or added to veggie curries

• Grated and spiced up as a masala dosa stuffing

• Mashed into patties with chickpeas, onions, green chili, and garlic—baked until crispy

Best tofu brand (in India): Briya’s

4. Lentils

Lentils are everywhere in South Indian food. From sambar to rasam to kootu, we’re already eating a lot of them with a South Indian diet.

Cooked lentils: ~6–7g protein per 100g
Yes, they’re mostly carbs, but for vegetarians, they still count as a solid protein source.

Coach Shobana's tips:

• Soak overnight, pressure cook, and sauté with onions + coconut

• Sprout them for added nutrition

• I often use 100–150g sautéed sprouts or cooked lentils as my rice/roti replacement at lunch

Brand rec: I usually buy organic, but I don’t stick to any one brand

5. Greek Yogurt

This is my go-to breakfast base. Higher in protein than regular curd and super versatile.

Protein: ~7–8g per 100g

How Coach Shobana eats it:

• With fruit, oats, whey protein, or cereal

• As a dip, raita, or base for kadhi

• I’ve even used it on homemade pizza

Top brands: Epigamia, Milky Mist

Real Example: 105g Protein Day (As a South Indian Vegetarian)

Breakfast (39–40g):
Greek yogurt, soy milk, whey, and fruit: high-protein smoothie bowl

Lunch (32g):
Sprouts, lentils, curd, and a dal-based sabzi: balanced and super filling

Dinner (34g):
Tofu stir-fry with veggies (I use 200g tofu)

Final Thoughts

The real game-changer? Consistency.
You don’t need 50 new recipes or an extreme meal plan. You need a few staple ingredients, like tofu, Greek yogurt, lentils, soy milk, and a simple system you can stick with.

If you're helping your clients (or yourself) stay rooted in their culture while hitting their goals, this is a good start to building a high-protein diet.