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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

 
 
 

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I'm Nancy. I am a nutritionist and a fitness enthusiast. Before getting my certification, I had tried several diets, methods and measures of losing weight, staying healthy and performing better. Every time I would think of losing weight, only thing that will come to my mind is eating less, although I succeeded in my efforts but most of the times; weight bounced back. There was something that I was not doing right because eating less made me HANGRY and eating back calories made me heavier...

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