Nutritionist shares seven vegetarian alternatives to chicken, fish and eggs

or anyone who’s ever said, “But where do vegetarians get their protein from?”, nutritionist Rashi Chowdhary has the perfect answer, and it’s simpler than you think. The Dubai-based celebrity nutritionist, known for her chats with stars like Samantha Ruth Prabhu, shared a helpful guide for vegetarians trying to meet their daily protein needs without resorting to meat, fish, or eggs. It's relatable for every Indian who’s tried to make paneer their protein saviour.

Speaking about her approach, Rashi said that vegetarian options can absolutely match non-veg protein sources, but the trick lies in portion and balance. “Each of these vegetarian swaps gives you roughly 18–20 grams of protein,” she explained, adding that while the macros (protein, carbs, and fats) may differ slightly from non-veg foods, you can easily create a balanced meal if you plan your plate right.



She also showed a simple rule to maintain the right protein-to-carb ratio in everyday meals. Until then, her post lists seven smart vegetarian alternatives to common non-veg foods like chicken, fish, and eggs, all tailored for Indian diets.

Here’s Rashi Chowdhary’s list of 7 vegetarian swaps to hit your protein goals:

Instead of chicken – Have a serving of matar paneer, but be mindful of the portion size. Paneer and green peas together can pack the same protein punch as a chicken serving, provided the quantities are adjusted properly.

Instead of fish – Go for 200 grams of firm tofu, which, according to Rashi, has a “fantastic protein digestibility score, almost identical to fish.” She suggests splitting the tofu into two servings during the day for best results.

Instead of prawns – Enjoy 200 grams of thick Greek yogurt or homemade dahi. Apart from being rich in protein, yogurt also supports gut health and provides a refreshing, cooling balance to meals.

Instead of mutton – Try matki (moth beans). Ideally, Rashi says, one and a half cups of matki equals the protein from 200 grams of mutton. Since that’s often too much to eat at once, she recommends combining one cup of cooked matki with 100 grams of Greek yogurt for a more practical, tasty alternative.

Instead of whey protein – If you can’t do dairy-based protein, Rashi suggests one scoop of pea protein powder instead. However, she stresses the importance of adding essential amino acids, especially leucine, which helps the body use other amino acids effectively for muscle repair and recovery.

If you skip eggs – Replace them with two medium-base enchiladas made from protein-rich flour and legumes, a creative and satisfying vegetarian alternative.

Bonus tip – For those tracking macros closely, Rashi reminds vegetarians that plant-based protein often comes with extra carbs, and that’s okay. “Just build your plate accordingly,” she noted.

Rashi Chowdhary’s protein swaps are a reminder that eating vegetarian doesn’t mean compromising on nutrition. With a little planning and smart substitutions, even plant-based eaters can meet their protein goals - all. For the unversed, she is a prominent Indian nutritionist based in the UAE, focuses on guiding people through common diet myths while promoting a balanced and healthy lifestyle.