High protein recipes

1. SPROUTED MOONG SALAD BOWL (Great for Breakfast or Snack)

Ingredients:

• Sprouted green moong (raw weight): 100g – 24g protein

• Chopped cucumber: 50g

• Chopped tomato: 50g

• Grated carrot: 30g

• Lemon juice, green chili, salt, chaat masala

Add-ons:

• Roasted peanuts (optional): 10g – 2.5g protein

• Hemp seeds/flaxseeds (optional): 5g – 1.5g protein

Total Protein: ~26–28g

2. PANEER QUINOA CURRY BOWL (Lunch or Dinner)

Ingredients:

• Low-fat paneer (cubed): 100g – 20g protein

• Cooked quinoa: 100g cooked (~35g raw) – 4g protein

• Tomato-onion curry base with spices

• Bell peppers/spinach: 50g

Total Protein: ~24g

3. SPROUTED CHANA CURRY with MULTIGRAIN ROTI

Ingredients:

• Sprouted black chana (raw weight): 80g – 14g protein

• Multigrain atta (for 2 rotis): 60g – 6g protein

• Onion-tomato masala, garlic, cumin, coriander

Total Protein: ~20g

4. PALAK PANEER with QUINOA

Ingredients:

• Low-fat paneer: 100g – 20g protein

• Palak (blanched and pureed): 100g – 3g protein

• Quinoa (cooked): 100g – 4g protein

• Garlic, green chili, cumin, ghee (1 tsp)

Total Protein: ~27g

5. HIGH-PROTEIN SALAD with PANEER + SPROUTS

Ingredients:

• Sprouted moong: 70g – 17g protein

• Paneer cubes: 50g – 10g protein

• Chopped cucumber, capsicum, mint, lemon, roasted cumin powder

Total Protein: ~27g

Option 2

BREAKFAST: Moong Dal Chilla with Paneer Stuffing

• Yellow moong dal (raw, soaked and ground): 75g – 18g protein

• Low-fat paneer (grated): 50g – 10g protein

• Chopped coriander, ginger, green chili, salt, and spices

Total Protein: 28g

MID-MORNING SNACK: Greek Yogurt + Chia Seeds

• Greek yogurt (plain, unsweetened): 200g – 20g protein

• Chia seeds: 10g – 3g protein

Total Protein: 23g

LUNCH: Rajma + Quinoa Bowl

• Boiled kidney beans (rajma): 150g cooked (~60g raw) – 12g protein

• Cooked quinoa: 100g (~35g raw) – 4g protein

• Stir-fried spinach (palak): 50g – 1g protein

• Olive oil: 1 tsp (for sautéing) – 0g

• Spices, onions, tomatoes

Total Protein: 17g

EVENING SNACK: Roasted Chickpeas + Buttermilk

• Roasted chickpeas (dry): 50g – 9g protein

• Low-fat buttermilk (chaas): 250ml – 3g protein

Total Protein: 12g

DINNER: Tofu Bhurji + Multigrain Roti

• Firm tofu (mashed): 100g – 12g protein

• Multigrain atta roti (2 rotis made from 60g flour): 60g – 6g protein

• Chopped onion, capsicum, spices

Total Protein: 18g