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:
Ingredients:
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
Preparation:
– 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
Ingredients:
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
Preparation:
– 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
Ingredients:
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
Preparation:
– 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.
