The best high-protein vegetarian meals include dal with rice/roti, chole (chickpea curry), rajma, paneer or tofu stir-fry, quinoa salads with beans, and Greek yogurt with nuts and seeds. The richest vegetarian protein sources are lentils, chickpeas, kidney beans, soy products (tofu, tempeh, soy chunks), paneer, milk, Greek yogurt, quinoa, nuts, and seeds. To meet daily protein needs, include a protein source in every meal, combine grains with legumes for complete amino acids, and add snacks like yogurt or roasted chana to maintain muscle growth, energy, and overall nutrition.