Milk is rich in protein (3.4g/100g) and calcium for strong bones. Choose skimmed milk for fewer calories.

Paneer is a nutritious, protein-rich food with 11g protein per 100g. Enjoy it raw or in dishes.

Spinach provides 2.9g protein per 100g and all essential amino acids. Rich in Vitamins A, K, and C, it boosts immunity, vision, and blood flow.

Peas, rich in protein, vitamin A, potassium, and fiber, are versatile for meals, pasta, or soups.

Sweet corn is a healthy, low-calorie, high-protein, and fiber-rich food, ideal for vegetarians.

Mushrooms, with 22 calories and 3.1g protein per 100g, are perfect for soups, sandwiches, or meals with chapati..

Curd, a refreshing dairy food, offers 11g protein per 100g. Enjoy it plain or as lassi, especially in summer.