Suggestion needed for High Protein Diet

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soya seeds. cheap and lots of protein

If you're a pure vegetarian like me, you can follow this diet that I got from my trainer:

• A banana before the workout (depends on whether you workout or not, but generally it's good to have fruits in the morning)
• Post-workout, 50g paneer if feasible or, you can have peanut butter and bread (1-2 slices), banana/apple, milk (without sugar, of course),  and if you have made something healthy at your place, you can have it too. Just make sure that you avoid excess oil and sugar.
• Around 10/11 am, you can have plain dal with just a pinch of salt for taste. Do not add spices to it.
• For lunch, you can either have soya chunks (the best veg source of protein) or normal roti-sabzi with dal (rice too, if you need them). Do not forget to add salad and curd to your lunch too.
• Then around 4-5 or 6, you can again have peanut butter and bread.
• For dinner, if you are trying to lose fat, it's advisable to not have anything heavy. And since we just need protein, adding 40-50g of soya chunks to your dinner would be the best choice. It's even better if you just have soya chunks for dinner (not possible every day, but you can try). And if possible, then again you can have dal for your dinner.
  

To be precise, soya chunks, dal, and peanut butter are some of the most common and easily affordable veg sources of protein. Even paneer has good protein in it, but it costs a bit more and has fats too. And the diet that I have mentioned above is made specifically for those who want to lose weight, so make sure that you make the necessary changes according to your requirements, if any. 

Whey protein is the best option albeit relatively expensive since the last year or so. Cheaper brands like Big Muscles and those that include herbal components are best avoided. 

Defatted Soya chunks is a great option for vegetarians/vegans with around 50g of protein per 100g. It's a complete protein and it's inexpensive to boot. I couldn't get used to it's taste so max. I can consume is 10-15g (I found Mini Soya chunks or Soya granules more palatable). Tofu comparatively isn't as protein rich but but it tastes decent although fairly expensive. I use it as a substitute to Paneer.  I increased my consumption of pulses by a lot. There's several varieties that I like so no issues there. In the last few months peanuts available locally be it in small grocery stores or supermarkets like Reliance or More etc. aren't that good in taste so I have switched to peanut butter. Recent studies indicate that plant proteins are nearly as effective for  building muscles as animal proteins. 100g of protein per day can be had pretty easily and without hurting the wallet unduly. 

Eggs, chicken for non-vegetarians.