High protein tips

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Core principle (important before meals)

You don’t “add protein” randomly.

Youreplace low-protein bulk(rice, wheat, excess veggies) with:

• Protein-dense grains / flours

• Protein sides built into the same meal

This avoids bloating and calorie creep.

🍛 MEAL IDEA 1: High-Protein Dal–Roti Meal (North Indian style)

Traditional version:

• 2 wheat rotis + dal + sabzi

  
  

  ≈ 15–18 g protein

Smart protein upgrade (+12–15 g protein)

Replace wheat atta with:

• Soy–chickpea–oats atta (60:30:10 ratio)

  
  

  OR

• Besan + oat flour (70:30)

👉 2 rotis now give 10–12 g protein instead of 4–5 g

Dal upgrade (without increasing quantity):

• Mix moong dal + masoor dal

• Add hing + jeera (better digestion)

Optional side (small but powerful):

• 100 g homemade curd / Greek-style dahi

  
  

  ➕ 4–6 g protein

Net gain:

✔️ +12–15 g protein

✔️ No extra volume

✔️ Gut-friendly

🍚 MEAL IDEA 2: South Indian–Inspired Protein Plate (No Protein Powder)

Traditional version:

• Rice + sambar + veg

  
  

  ≈ 10–12 g protein

Smart protein upgrade (+10–15 g)

Replace white rice with ONE of these:

• Foxtail millet

• Little millet

• High-protein rice blend (millet + dal grind)

➡️ Same quantity, 2–3× protein

Sambar upgrade (very underrated):

• Use toor dal + moong dal combo

• Add 1 tbsp peanut powder while tempering

➕ 5–7 g protein added silently

Side swap:

• Coconut chutney → peanut or roasted chana chutney

Net gain:

✔️ +12–14 g protein

✔️ No heaviness

✔️ Better blood sugar control

🌯 MEAL IDEA 3: Indian Chilla / Cheela Meal (Best for Breakfast or Dinner)

Traditional version:

• Besan chilla

  
  

  ≈ 8–10 g protein

Smart protein upgrade (+15 g)

Flour blend (this is key):

• Besan 50%

• Moong dal flour 30%

• Sattu 20%

➡️ 2 medium chillas = 18–22 g protein

Stuffing idea (optional but powerful):

• Paneer (50 g) OR

• Leftover chicken / tofu crumble

Side dip:

• Mint curd dip instead of chutney

Net gain:

✔️ +15 g protein easily

✔️ Very digestible

✔️ Excellent for women & gut issues

BONUS: 5 universal Indian hacks to boost protein every meal

1️⃣ Protein first bite rule

Start meals with dal, curd, paneer, egg → improves digestion & absorption

2️⃣ Replace sabzi bulk with legume veg

Example:

• Aloo sabzi → chana + lauki sabzi

  
  

  Same plate, double protein

3️⃣ Roast & powder legumes

• Peanut powder

• Roasted chana powder

  
  

  Add to sabzi, dal, chutney (invisible protein)

4️⃣ Use curd strategically

• Not with fruit

• Best with lunch/dinner

  
  

  Improves amino acid absorption

5️⃣ Stop treating grains as main protein

Dal, eggs, dairy, fish, legumes = protein

Grains aresupporting actors, not heroes