5 high protein vegan foods that can help in weight loss

5 high protein vegan foods that can help in weight loss

Gone are the days when it was a prevalent belief that losing weight translated to a 'try not to eat anything’ challenge! Today, people have accepted the importance of eating healthy while attempting to shed those extra kgs. Moreover, unhealthy dietary choices can contribute to diseases such as hypertension and diabetes (1).

And so, eating healthy is a choice to make for a healthier tomorrow. One of the most important nutrients to consume is protein. 

However, if you are a vegetarian or a vegan, it is extremely essential to plan your diet and include high protein vegan foods in your diet to avoid protein insufficiency or deficiency. Moreover, consuming more protein can contribute to weight loss (2).

How protein helps with weight loss


Consuming protein-rich foods is one of the simplest ways to lose weight. Whenever your body needs food, it sends signals to your brain in the form of hormones (3). So, sending information such as when to eat or how much to eat is processed by your brain through some of the hormones.

Increasing your protein intake can increase the number of hormones that signal satiety (4). Moreover, consuming more protein-rich food is also linked with reducing the levels of the hunger-inducing hormone, ghrelin (5).

So when you introduce high protein vegan food to your diet and replace the foods consisting of excessive fats and carbohydrates, you may be able to bring down your weight levels and get the healthy body you have been looking for.

Meanwhile also read about the plant based foods that are pro in protein.

Which leads us to the question, ‘What plant based food should you include in your high protein vegan diet to lose weight?’ We have put together a list of delicious and nutritious foods that can add protein to your vegetarian diet plan to reduce belly fat and aid you on your weight loss journey:



Nuts are one of the nutritious foods rich in protein and they also serve as delicious snacks. Nuts such as almonds and pistachios may be seeds but they are considered nuts by people. A half-cup of salted almonds consists of close to 14g of protein whereas half a cup of pistachios may consist of up to 6g of protein (6,7).

Studies have indicated that an increase in the consumption of nuts can help with weight loss (8). So, grab a bowl and munch on the goodness of these high-protein foods!



Commonly used in a majority of Indian households, beans are a great source of protein as well as dietary fibre. Beans serve as an excellent source of plant based protein. 

A cup of this high protein Indian food i.e. kidney beans can serve up to 15g of protein and 13g of dietary fibre whereas a cup of black beans can provide you with close to 15g of protein and 15g of dietary fibre making them high protein foods to help you shed those extra kilograms (9,10).

A fibre rich food, beans also have several health benefits that make them a perfect addition to your high protein vegetarian diet for weight loss. Consuming beans is also attributed to helping individuals reduce blood sugar levels (11). And more importantly, beans are an economic source of plant based protein foods!



One of the richest plant based sources of protein, Tempeh is an Indonesian food that is gradually becoming a new favourite among vegans and vegetarians. Prepared by fermenting soybeans with rhizopus culture, Tempeh is not only rich in protein but also serves as a great source of dietary fibre.

A 100g serving of Hello Tempayy can get you 19g of protein or 35 percent of your Recommended Dietary Allowance (RDA). Its high protein content makes it a perfect plant based food to add to your diet for weight loss. 

Alongside, a study has indicated that soy-based snacks improve appetite and promote satiety (fullness) as compared to other snacks (12). But that’s not all! At Hello Tempayy, we serve Tempeh which is not only rich in protein and dietary fibre but also has been fortified with iron and vitamin B12 to help you meet your daily nutrient intake requirements.

If you need another reason to consume this superfood, take a look at the benefits of plant based protein that is Tempeh.

  • Reduces cholesterol levels (13)
  • Helps with hypertension (14)
  • Improving insulin resistance (15)
  • Good for gut health (16)

Along with the several health benefits of Tempeh, this plant-based food is also proven to be beneficial for individuals with diabetes (17).



Another good source of plant based protein is quinoa. A pseudocereal, quinoa is filled with the goodness of dietary fibre, vitamin B and potassium along with protein. A cup of cooked quinoa can get you up to 8g of protein (18).

Quinoa also is a complete protein, which means it has all the nine essential amino acids that your body needs, making it a must-add to your high protein food list for weight loss. Moreover, quinoa being an insoluble fibre, helps you stay fuller for longer periods and helps you reduce your hunger (19).

Leafy greens


‘Eat your greens’ is something that we’ve all heard since our childhood. However, did you know that eating leafy greens can help you lose weight? Vegetables such as kale and spinach can be extremely beneficial when you are looking to lose some weight.

Kale and spinach are extremely nutritious and they provide you with 4.1g and 2.9g of protein respectively during each serving. While this may sound low as compared to other protein food sources, including them in various meals of the day can help you get all the nutrition you need!

Alongside, studies have shown that increasing your vegetable intake can help you lose weight (20)

Looking for a reliable source of protein? Try Tempeh

If you are on a mission to lose weight, chances are you are looking for foods to include in your daily high protein vegetarian diet plan that can help you do so without fail. Tempeh can help! It is a high-protein and high-fibre food that also satisfies your taste buds.

So, if you are looking forward to trying Tempeh, visit our store and get your hands on this high protein vegetarian food in India. You can also check out Tempeh recipes on the way and try them for yourself!

Read how to cook tempeh like a masterchef and tips & tricks to cook delicious tempeh recipes.


  • 200 g

    Tawa Masala Tempayy Cubes

  • 2 Nos

    Sliced Onions

  • 1/4 each

    Sliced bell peppers

  • 1 Tsp

    Jeera powder

  • 1 Nos

    Cubed onion

  • 1 Tsp

    Chat Masala

  • 1/2 Tsp

    Salt To Taste

  • 2 Tsp


  • 2 Tsp

    Fresh Corriander

  • 2 Tsp

    Kasuri methi

  • Chapathi/ Indian bread of choice

  • 2 Tbsp

    Mint Chutney


  1. Sautee Tawa Masala Tempayy cubes for 4-5 mins and keep aside.

  2. Heat some oil in a pan and sautee sliced onions till transclucent.

  3. Add the peppers and the sauteed Tempayy cubes and give it a good toss.

  4. Add jeera powder, chat masala, fresh coriander and salt. Stir well for couple of minutes. Keep aside.

Kathi Roll

  1. Layer the roti with mint chutney, sauteed Tempayy cubes filling.

  2. Roll the roti, cut into two and serve with mint chutney.


Tempeh is one of the best natural vegetarian sources of protein with a high protein and fibre content thanks to the natural fermentation process. For even the most inexperienced cook, the preparation of Tempeh is simple: simply unbox and use as cubes or mince the Tempeh, season/ marinate it liberally with your choice of spices, and sautee the Tempeh with a bit of oil for five to seven minutes. ...

Tempeh is plant-based, dairy-free, and gluten-free, with 19 grams of protein per 100 grams and only 1.6 grams of net carbs.

It has a mild nutty flavour and a slightly spongy, solid texture. Because the tempeh cubes absorb flavours well , we recommend seasoning even the flavoured cubes if you want the flavour to pop.

Thanks to the porous nature of tempeh, it absorbs the flavours of whatever it's mixed with and helps make a tempeh biryani that is quick to cook yet packs a savoury punch.

If you want the original taste of biryani but want to make it at home, we are here with a quick vegetarian biryani recipe for you to savour at lunch or at dinner!

Get yourself ready for a quick tempeh lunch today and smash your nutrition goals!