• Recipes2 years ago

    To help you increase your protein intake, we have prepared some recipes for you.
    Try these delicious recipes, and add them to your diet to boost your daily intake of the nutrient.

    Soya Peas Vegetable – Protein rich food recipe:

    Cooking oil – 1 tsp
    Cloves – 2-3
    Cinnamon – 1 inch
    Cumin – 1 tsp
    Chopped Onion – 2 tbsp
    Chilli powder – 1/2 tsp
    Water – 0.5 cup
    Bay leaf – 1
    Salt – 1/2 tsp
    Turmeric – 1/4 tsp
    Ginger and garlic paste – 1 tsp
    Tomato – 1 (chopped)
    Green peas – 1/4 cup
    Green chili – 1
    Green Coriander – 1 sprig
    Nutrela nuggets – 2 tbsp
    Garam masala – 1 tsp

    – Make a paste of tomatoes and green chilies.
    – Boil soya chunks
    – Squeeze out the water completely and keep aside.
    – Boil green peas and keep aside.
    – Heat oil in a pan and add cloves, cinnamon, bay leaves and cumin seeds.
    – Add onions and fry for a minute.
    – Add ginger and garlic paste and fry well.
    – After this add tomatoes, green chili paste, salt, turmeric, chili powder and cook the mixture until the oil separates.
    – Add peas and soya chunks along with water.
    – Cover this mixture and cook for about 6-8 minutes.
    – Sprinkle garam masala and serve.

    Nutritional Breakdown (100g):
    Calories – 79.3
    Protein – 6.6 grams
    Fat – 1.8 grams
    Carbs – 9.4 grams
    Fiber – 4.1 grams

    Paneer Tikka – Protein Rich Food Recipes

    Lemon juice – 1 tsp
    Chili powder – 0.5 tsp
    Cumin powder – 1/2 tsp
    Curd (cow’s milk) – 3/4 cup
    Ginger and garlic paste – 2 teaspoons
    Green chili – 1 (chopped)
    Black pepper powder – 1 tsp
    Fennel seed powder – 1 tsp
    Turmeric – 1 tsp
    Gram flour – 1/3 cup
    Oil – 4 tbsp
    Salt – 1 tsp
    Paneer (cow) – 200 grams (grated)
    Garam masala – 1 tsp

    – Take curd in a bowl and whisk it well.
    – Add chilli powder, cumin powder, ginger and garlic paste, chilli, fennel powder, black pepper powder, gram flour, 1 tsp oil, salt and mix well.
    – Marinate the paneer pieces in the curd mixture for at least an hour.
    – Grease a non-stick grill pan with oil and add the paneer.
    – Cook on both the sides, adding more oil if needed, till they turn brown.
    – Serve hot with chopped onions, lemon and green chutney.

    Nutritional Breakdown (100g):
    Calories – 204.6
    Protein – 10.7 grams
    fat – 15 grams
    Carbs – 7 grams
    Fiber – 1.5 grams

    Grilled Tofu – Protein Rich Food Recipe

    Firm tofu – 1 block (drained)
    Lemon juice – 1/4 cup
    Olive oil – 1 tbsp
    Coriander leaves – 2 sprigs (chopped)
    minced garlic – 2 cloves
    Red chili – 1/4 tsp
    Chili powder – 2 tsp
    Salt – 1 tsp
    Black pepper powder – 1 tsp

    – Cut the tofu lengthwise into 4 thick slabs, or cut it into cubes and thread onto skewers.
    – Mix together lemon juice, olive oil, coriander leaves, garlic, chili powder, red chili, salt, and pepper in a bowl.
    – Brush tofu with marinade.
    – Now cover the tofu and keep it in the fridge for about 15 minutes to an hour.
    – Grill the tofu on a lightly oiled skillet until cooked through, brushing occasionally with the marinade, about 10 to 15 minutes.

    Nutritional Breakdown (100g):
    Calories – 94.7
    Protein – 6.8 grams
    Fat – 6.8 grams
    Carbs – 3.6 grams
    Fiber – 0.9 grams

    High protein diet plan – Start your day with soaked walnuts and lukewarm amla water
    For breakfast, have steamed sprouts and vegetables and an apple almond chia seed smoothie.
    For lunch, have one bowl of Quinoa Casserole with Tofu and Spinach, along with 1.5 bowls of mixed vegetable raita.
    Two pieces of oats cheela without oil, and 1.5 bowls of soya peas curry should be included in your meal!
    End your day with a cup of Sugar Free Jasmine Green Tea!
    Following this diet plan will go a long way in helping a person improve their protein intake.

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