The Best Ayurvedic Protein Sources for a Healthy Weight Gain Journey

Malnourishment is a common problem in today’s times. Even the people who can afford healthy food are often malnourished. Poor lifestyle and food choices sometimes leaves you underweight or with unhealthy weight. Fried foods and foods high in sugar might give you weight gain but its an unhealthy one, which can lead to various lifestyle diseases in future.

Ayurveda has described tips for Aahaar-Vihaar i.e., healthy meals & lifestyles in different seasons of the year. If you follow ayurvedic guidelines its sure to give you long term health with healthy weight. Ayurvedic philosophy does not pinpoint and isolate specific macronutrients like proteins and carbohydrates. Instead, the qualities and energetics of foods are discussed at length and are recommended as per body types and seasons. Still, we will discuss some protein sources for healthy weight gain in this article.

Animal protein is not banned in ayurveda as such. Satvik vegetarian diet is certainly advocated for  long term health benefits but if you are staying in cold regions where vegetation is sparse or coastal regions, its ok to incorporate some lean meats in your diet. Fish and poultry is considered better than red meat. Meat should be consumed in moderation only. Long term eating of large amounts of animal meat leads to increases ‘tamas’ in the body leading to  lifestyle diseases. Also with age our body cannot digest animal proteins easily, hence these must be reduced in diet as you cross 40 years of age.

Plant-Based Protein Sources

Beans, daals, nuts, seeds, dry fruits are considered excellent sources of plant based proteins. In Ayurveda, legumes are an integral part of almost every meal of the day. They are also used to make desserts and snacks like chilla, Pongal, halwa etc.

Mung Beans (Moong Dal): Highly digestible and nourishing, mung beans balance all three doshas and are excellent for building strength and muscle. Best consumed in the form of khichdi, soups, daal or chilla spiced with cumin and ginger.

Toor and Red Lentils (Arhar and Masoor Dal): Light and rich in protein, these lentils support digestion and tissue nourishment. Cooked with turmeric and ghee, they are ideal for weight gain.

Chana (black, white and chana daal): Rich in protein and fibre, chanas are grounding and nourishing, making them suitable for Vata and Pitta constitutions. Soak overnight and cook with asafoetida (hing) to improve digestibility.

Black Gram (Urad Dal): A heavier legume that is especially nourishing for Vata individuals, it strengthens muscles and promotes weight gain. Often used in traditional dishes like dal makhani. Washed urad is used in dahi Bhalla, idli, uthappam and vadas.

Beans : A variety of beans are available in India like French beans, lobiya, moringa beans, gwar beans which are high in protein and freshly available in different seasons.

Millets: These ancient grains are excellent sources of protein and are nutrient dense alternatives to heavier grains like wheat. Cooked with vegetables and spices, they make a complete meal.

Nuts and Seeds: Almonds, cashews, walnuts, sesame seeds, pumpkin seeds, melon seeds, raisins, coconut are high in protein and healthy fats. Soak nuts overnight to enhance digestibility and consume with honey or warm milk.

Tofu : Rich in plant-based protein, these soy products are suitable for vegetarians and vegans, especially when cooked with Ayurvedic spices.

Dairy-Based Protein Sources

Milk: Warm cow's milk, especially when fortified with Ashwagandha or Shatavari, is recommended for weight gain. Add saffron or cardamom for better digestion and enhanced nourishment.

Paneer: Fresh cottage cheese is a rich source of protein and calcium, ideal for building muscle and strengthening tissues.

Dahi/Yogurt: Homemade, fresh yogurt provides protein and probiotics, aiding digestion, and nutrient absorption. Best consumed during lunch, spiced with cumin and coriander.

Ghee: Though not a protein source, ghee enhances digestion and helps the body assimilate proteins and other nutrients more effectively.

Meat-based protein sources

Choose the Right Meats for Your Constitution:

•          Vata Dosha: Meat is considered nourishing for Vata people. Opt for moist, grounding, and nourishing meats like chicken, goat, lamb, and fish.
•          Pitta Dosha: Choose lighter, cooling meats such as turkey, white meat, or freshwater fish; avoid overly spicy or oily preparations.
•          Kapha Dosha: Limit meat consumption and focus on lighter options in small portions.

Pork, beef, deer, rabbit meats are not considered good meats.

Cook with Digestive Spices:

Use spices like ginger, turmeric, cumin, coriander, black pepper, and asafoetida to enhance Agni (digestive fire) and aid digestion. Marinate meats with oil, lime, and digestive spices for improved flavour and digestibility.

Combine with Healthy Fats:

Pair meat with healthy fats like ghee, which enhances nutrient absorption and tissue building (Mamsa dhatu). Avoid overuse of heavy oils, which can increase Kapha or create heaviness.

Balanced Meal Preparation:

Include cooked vegetables, whole grains, and digestive chutneys to balance the heaviness of meat. Avoid combining meat with incompatible foods like dairy or overly starchy ingredients.

Portion Control and Frequency:

Eat moderate portions of meat to prevent overburdening the digestive system. Consume meat 2–3 times a week as part of a balanced diet unless advised otherwise for medical or specific health reasons. Meat should only be consumed by people with good digestion. If your digestion is poor, it will be tough on your system.

Broths and Soups:

Prepare meat-based broths or stews, especially goat or chicken, as these are lighter and easier to digest while being highly nourishing. Soups are considered best for Vata prakriti people.

Meal Timing:

Consume meat at midday when Agni (digestive fire) is strongest, ensuring proper digestion and assimilation.

Avoid eating meat late at night, as it can strain digestion and lead to toxin buildup.

Hydration and Rest:

Stay hydrated to support digestion and nutrient transport.

Allow the body adequate rest after consuming meat to ensure proper assimilation into tissues.

Ethical and Fresh Sourcing:

Choose fresh, high-quality, and ethically sourced meat to ensure maximum vitality and avoid negative energy.

Tips for Incorporating Protein in Your Diet

-Combine protein-rich foods with healthy fats like ghee or coconut oil to boost tissue nourishment.

-Use digestive spices like cumin, turmeric, and ginger to enhance Agni and prevent bloating or gas.

-Follow a regular eating schedule to ensure consistent nourishment and tissue building.