High protein recipes
- nancy dehra
- May 22
- 2 min read
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
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