Mind Merger

Here are 7 vegetarian protein alternatives recommended by Dubai-based celebrity nutritionist Rashi Chowdhary (for replacing chicken, fish and eggs) — with what makes them good and how to use them.

Chowdhary recommends this as a substitute for chicken, because the combination of paneer (Indian cottage cheese) and green peas gives around 18-20 g of protein per serving if portions are right.
Why it works: Paneer provides dairy-protein (which is high quality) and peas add plant-protein + fibre. The mix helps boost total protein somewhat like chicken.
Usage tip: Make a curry with moderate oil, combine ~100 g paneer + ~½-1 cup peas (adjust to match protein target).
Note: Dairy means saturated fat can be high, so keep portions and cooking method moderate.

Chowdhary lists 200 g firm tofu (split into two servings) as a substitute for fish, citing its “fantastic protein digestibility score, almost identical to fish.”
Why it works: Soy-based, plant but high quality, versatile in cooking (grilled, stir-fried, curries).
Usage tip: Use 100 g tofu with veggies in one meal, then another 100 g later in day. Marinate and grill or stir-fry to reduce heaviness.
Note: Some people have soy intolerance—so check your tolerance. Also salt & sauces add hidden calories.

As a substitute for seafood such as shrimp, Chowdhary recommends ~200 g thick Greek yoghurt (or homemade dahi) because it’s rich in protein and good for gut health.
Why it works: Dairy protein + probiotics support general nutrition beyond just protein.
Usage tip: Use as a side with meals, or blend as a dip/raita. Also can combine with legumes to boost overall protein.
Note: If you’re strictly plant-based (vegan), this won’t work—then other plant-based options should be chosen.

For replacing red meat (mutton), she suggests combining cooked matki (one cup) plus ~100 g Greek yoghurt to hit a similar protein target.
Why it works: Mixes plant-protein (beans) with dairy protein to get a broader amino acid profile and decent amount of protein.
Usage tip: Cook matki beans with Indian spices, serve with yoghurt on the side.
Note: Beans come with carbs and fibre—so if you’re on low-carb plan, adjust meal accordingly.

For those avoiding whey or dairy, she recommends a scoop of pea-protein powder plus the amino acid leucine (to improve muscle-repair utility).
Why it works: Good alternative when you want concentrated protein (post-workout) but don’t want animal-derived whey.
Usage tip: Use in smoothie after workout, mix with water or almond milk. Watch for added sugars.
Note: This is a supplement rather than whole food. Not a substitute for whole-meal nutrition.

In place of eggs, she suggests two medium-sized enchiladas made from bean/legume flours (which give high protein plus fibre).
Why it works: Legume flours (chickpea/besan, lentil flour) raise protein load compared to standard flour, and make for a satisfying alternative breakfast or snack.
Usage tip: Use chickpea flour (besan) or mixed lentil flour to make wraps/pancakes, fill with veggies + yoghurt.
Note: Portion size matters — two medium is the guideline given.

As a general substitute for mixed meats, she recommends meals made with soya chunks + mixed lentils (with vegetables, low oil) to approach the protein profile of non-veg meals.
Why it works: Combining different plant-proteins increases the amino acid spectrum and can boost total protein.
Usage tip: Make a “soya chunk + lentil” curry or stew, pair with veggies and a moderate serving of rice or roti.
Note: Soya chunks are processed so choose good brands, rinse well, and balance with whole foods and fibre.

She emphasises variety in protein sources — don’t rely on just one (like paneer) all the time.
Portion size is key: each of the above swaps aims for ~18-20 g of protein per serving.
Plant-based proteins often come with more carbs (or dairy fats) than lean meats — so build your plate to manage total macros and calories.