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6 Ways to Increase Your Protein Intake

Protein is often referred to as the superhero of nutrients, tirelessly working to repair and grow our tissues and support our immune function. Contrary to popular belief, obtaining adequate protein on a vegetarian diet is not only possible but also quite easy, thanks to the abundant array of plant-based protein sources available.


How much protein do we actually need?

Well, that depends on a few factors like our age, daily activities, and individual needs. So, let's break it down.


The Average Person's Protein Intake:

For the average person who just wants to maintain overall well-being, the number is about 0.8 grams of protein per kilogram of body weight. For instance, if you weigh 68 kilograms (or 150 pounds), your target would be around 55 grams of protein per day. Sounds doable, right?


Protein Intake for Muscle Growth:

If you're looking to build some serious muscle, you'll need around 1.2 to 2.0 grams per kilogram of body weight.


Protein Intake for Expecting Mothers:

Pregnant women, this one's for you. Protein is essential for both you and your precious little baby. During this special time, aim for around 1.1 grams of protein per kilogram of body weight. However, always seek personalized guidance from your healthcare provider during this time.


Plant-based protein sources of protein


  1. Peanut Butter – First up we have peanut butter spread. This spread is an excellent source of plant-based protein, healthy fats and fiber. Spread it on bread or blend it into smoothies for a nutritious boost.
  2. Dry Fruits - Picture yourself lounging on a sun-drenched veranda, sipping a warm cup of masala chai, and savouring a handful of crunchy, irresistible dry fruits. Almonds, cashews and pistachios are all good sources of protein.
  3. Seeds - Pumpkin seeds and sunflower seeds are not only rich in protein, but they also provide essential minerals and healthy fats.
  4. Chickpeas - Then, we have chickpeas also known as chole. Whether they're roasted, boiled, or blended into creamy goodness, chickpeas offer a delightful nutty flavour and a generous dose of protein. Oh, and don't forget to try the tangy and protein-rich chana chaat for a zesty and filling snack.
  5. Spinach - Remember Popeye? That spinach-loving sailor was onto something. Spinach, besides being packed with essential vitamins and minerals, is surprisingly rich in protein too. Give air-fried or baked spinach fries a shot for a wholesome snack.
  6. Soybeans – Last but not the least, we have soyabeans. From roasted soybeans sprinkled with spices to soybean chaat mixed with chopped vegetables and tangy chutneys, the possibilities are endless. These snacks not only taste amazing but also provide protein, essential amino acids, and fiber.


So, there you have it, my vegetarian folks! With this array of plant-based protein options, you can fuel your body, satisfy your taste buds, and feel confident that you're giving your body the protein it needs.