High protein recipes

Perfect! Here's a plan based on your specific pairings to hit ~20 grams of protein per meal using:

• Greek yogurt + moong dal

• Soya chunks + quinoa

• Sourdough bread + paneer

Each meal below includes exact quantities to ensure you're getting around 20g of protein.

🥣 Meal 1: Greek Yogurt & Moong Dal Chilla

Target: ~20g Protein

IngredientQuantityProteinYellow moong dal (dry)1/4 cup (50g)12gGreek yogurt (plain, 2% fat)150g13gSpices (cumin, chili, turmeric)As needed0g

Prep Idea:

• Soak and grind moong dal to make a chilla batter.

• Make 2–3 small savory pancakes (like crepes).

• Serve with a side of plain Greek yogurt or use it as a dipping sauce.

Total Protein: ~25g

🍛 Meal 2: Soya Chunks & Quinoa Bowl

Target: ~20g Protein

IngredientQuantityProteinSoya chunks (dry)25g13gQuinoa (cooked)3/4 cup (140g)6gVeggies/spices (onion, tomato, etc.)As needed~1g

Prep Idea:

• Rehydrate and sauté soya chunks with onion, tomato, and spices.

• Serve over cooked quinoa as a high-protein grain bowl.

Total Protein: ~20g

🥪 Meal 3: Sourdough Paneer Sandwich

Target: ~20g Protein

IngredientQuantityProteinPaneer (low-fat/fresh)75g13gSourdough bread (2 slices)60g6gMustard or yogurt spread (optional)1 tbsp1g

Prep Idea:

• Pan-sear paneer with spices like chili powder, cumin, and turmeric.

• Add it between sourdough slices, toasted or grilled.

• Optionally, spread some Greek yogurt as a tangy sauce.

Total Protein: ~20g