High Protein Indian Vegetarian Meals in Canada (With Grocery List)

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Whether you’re a vegetarian trying to meet your protein goals or a new immigrant in Canada missing your traditional comfort food, this guide is for you. Eating high-protein vegetarian meals can be easy, affordable, and absolutely delicious even in Canada. Let’s dive into it.

Why Protein Is Important for Vegetarians

Protein helps with energy, muscle recovery, hormone balance, and even fat loss. But most Indian vegetarian diets in Canada are often high in carbs and low in protein — think rice, rotis, and potatoes.

When you’re living abroad, juggling work, family, and weather — protein becomes even more important to:

✅ Maintain energy in cold weather

✅ Support muscle if you’re going to the gym
✅ Help avoid unnecessary cravings

Indian Ingredients High in Protein Found in Canada

You don’t need to use imported powders, the power is right in your pantry.

Here’s what’s readily available at retailers such as No Frills, Walmart, FreshCo, Loblaws, and desi stores like Apna Farm, Patel Brothers, or Subzi Mandi.
Grains & Pulses:

  • Toor dal, moong dal, masoor dal – 8–12g protein per cup cooked
  • Chickpeas (chole) – canned or dry, both fine
  • Rajma (red kidney beans)
  • Quinoa (available at all Canadian grocery stores) – 8g protein per cup
  • Soya chunks (Nutrela or “textured vegetable protein”) – 52g protein per 100g (dried)

Dairy & Plant-Based:

  • Paneer – prepare at home or purchase Nanak brand (Costco, Walmart)
  • Greek yogurt (Plain) – Liberte or Oikos, protein-rich
  • Tofu – available in Asian section of all large stores
  • Lentil pasta / chickpea pasta – located in health aisles (Walmart, Superstore)

Nuts & Seeds:

  • Peanut butter (natural)
  • Chia, flax, sunflower seeds
  • Almonds, peanuts, cashews

5 easy high protein Indian meals home made

  1. Soya Chunk Pulao with Greek Yogurt

Protein: 30g+ per serving

How to make: Cook soya chunks, mix with rice, peas, and spices. Serve with a bowl of plain Greek yogurt.

✅ Budget tip: Use No Name brand brown rice + PC Greek Yogurt.

  1. Rajma Quinoa Bowl

Protein: 25g per bowl

Replace white rice with quinoa for a complete protein mix. Garnish with chopped onions, lemon, and coriander.
✅ Quinoa can be found in bulk at Costco or in packs at Walmart.

  1. Paneer Bhurji Wraps

Protein: 28g per wrap

Sauté crumbled paneer with onion, tomato, and masala. Fill inside whole wheat tortillas or roti.
✅ Try Dempster’s whole wheat wraps – 7g protein per wrap!

  1. Chickpea Salad with Indian Tadka

Protein: 20g per bowl

Boil chickpeas, add tomatoes, onions, and coriander. Top with olive oil + mustard seeds + green chili tadka.
✅ Use canned chickpeas for quick prep.

  1. Tofu Palak (Spinach Tofu Curry)

Protein: 25g per bowl

Pan-fry tofu cubes, add to spinach curry (palak-style). Serve with jeera quinoa or whole wheat roti.
✅ Firm tofu from Sunrise brand is best – available at FreshCo & No Frills.

Where to Shop in Canada

Here’s where most Indian families shop for high-protein ingredients:

Desi Stores:

  • Patel Brothers (Ontario)
  • Subzi Mandi (Toronto, Brampton)
  • Apna Farm (Surrey, BC)
  • India Bazaar
  • Bhavani Supermarket

Canadian Chains:

  • No Frills – cheap dals, yogurt, tofu, peanut butter
  • Walmart Canada – best for pantry + frozen
  • Costco – bulk Greek yogurt, quinoa, paneer, nuts

* Loblaws / Real Canadian Superstore – organics & vegan options

Weekly Grocery List (For 5 Protein Meals)

Here’s a simple week’s worth of grocery list for high-protein Indian meals:

Vegetables:

  • Spinach
  • Onion
  • Tomato
  • Green chilies
  • Garlic & ginger
    Pulses:
  • Rajma (1 kg)
  • Chickpeas (2 cans or 500g dry)
  • Soya chunks (1 pack)
  • Masoor dal (500g)

???? Protein Foods:

  • Paneer (400g – Nanak or homemade)
  • Greek yogurt (1kg tub – PC or Liberte)
  • Tofu (firm – 1 block)
  • Quinoa (1 box – 500g)

Nuts & Extras:

  • Natural peanut butter
  • Chia/flax seeds
  • Olive oil
  • Whole wheat wraps or roti
  • Spices (haldi, cumin, coriander, garam masala)

You don’t have to sacrifice your desi lifestyle OR fitness ambitions when you move to Canada.

With a few clever swaps and local tips, you can indulge in high-protein Indian vegetarian meals every day — without spending a fortune.

Your journey to health starts here