The amount of protein in Paneer varies from brand to brand. Some has 15 some has 20 or even more. Make sure that you chose the latter. Also paneer available locally without any label usually have less protein content as they are made with high fat milk.
A better idea would be to make your paneer at home using low fat milk. Which you can simply make by skimming fat after boiling full fat milk.
Made with fermented soybeans, This isn’t same as tofu. Tempeh is much higher in protein content when compared to tofu.
It is an excellent source of protein for vegans. It provides around 19g protein per 100g which is excellent.
This too is made up of soy. Is a good source of protein and great for those who don’t like the taste of tempeh.
It provides around 9-14g protein per 100g. Varies from brand to brand. Make sure to read label.
Cheese isn’t as unhealthy as it is deemed to be. Infact, some cheese provides the highest protein content out of all above items. (which is upto 30g per 100g)
A few high protein cheeses are: Parmesan, Mozzarella, Cheddar. Make sure to check the label.
Greek yogurt is again an excellent source of protein for vegetarians. Better if you make it at home with hanging the curd made up of low fat milk.
It will provide you with approx 8 grams of protein per 100g. You can have a serving of 150-200g of it with your meal.
Again a soy product which is high in protein. This is plant mased milk that you can consume as beverage or in your recipes.
Unflavored, all natural soy milk has around 8.4g protein per 200ml which can easily be had in 1 serving. Make sure you opt for unflavored milk as flavored will provide you with low protein content, added sugar and more calories.
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