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High Protein recipes


Last Updated : Nov 25,2018



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Protein Rich Recipes, Protein Veg Recipes, Protein Rich Food, Diet

Why do we need Protein Rich Foods?

Protein is one such nutrient that we usually take for granted, assuming that it will automatically come from one or the other ingredients we consume!

However, we need to understand that not only do we need Protein Rich Foods throughout our life, we also need it in varying quantities, depending on the stage we are in. The special requirements of proteins at different stages of our life, depend upon its functions during every age, may it be childhood, old age, or pregnancy.

Proteins Rich Foods are critical for 8 important tasks:

1. Growth and development of the body.

2. Managing the wear and tear of all cells of the body.

3. Bone and muscle development.

4. Forms a protective layer for skin, hair and nails.

5. Regulate several metabolic activities, such as the digestive enzymes and oestrogen, progesterone, testosterone etc.

6. Build immunity as anti-bodies, which protect the body against a host of infections, are made up of proteins.

7. Help in transport of oxygen to various parts of the body.

8. Aid in healthy vision by combining with vitamin A, which gets activated when it comes in contact with dim light. 

What are the best sources of Veg Protein Food?

While it is generally acknowledged that non-vegetarian foods are the richest sources of proteins, there is no reason for vegetarians to worry, as there are a number of vegetarian foods such as milk and milk products, pulses, nuts, sprouts, soya and its products, a few veggies that are rich in protein etc. All we need to do is combine them in the right ways.

Milk & Milk Products   Protein (gm per 100 gm)
Cheese 24.1
Mozzarella Cheese 19.4
Curd 4.3
Milk 4.3
Paneer 2.5
Soya Products Protein (gm per 100 gm)
Soya chunks 43.2
Soya Flour 43.2
Tofu 13.8
Nuts & Oilseeds Protein (gm per 100 gm)
Groundnuts 25.3
Cashewnuts 21.2
Poppy seeds 21.1
Almonds 20.8
Sesame seeds 18.3
Walnuts 15.6
Fresh coconut 6.8
Dals & Pulses Protein (gm per 100 gm)
Cow pea 24.1
Black gram dal 24.0
Bean sprouts 24.0
Moath beans 23.6
Rajma 22.9
Chana dal 20.8
White chick pea 17.1
Cereals & Cereal Products Protein (gm per 100 gm)
Wheat germ 29.2
Wheat flour 12.1
Buckwheat 10.3
Vegetables Protein (gm per 100 gm)
Green peas 7.2
Celery 6.3
Cauliflower 5.9
Broccoli 3.1

How much Protein do we need?

The requirement of protein varies based on several factors such as sex, growth, pregnancy and lactation, activity level, etc. Refer the table given below

Group Age Protein (g/d) Function
Infants 0-6 months 1.18 g/kg The rapid growth spurt calls for high protein intake.
  6-12 months 1.69 g/kg The rate of growth is lowers slightly; therefore the need for protein is lesser than the first six months.
Children 1-3 years
4-6 years
7-9 years
19.7
20.1
29.5
The requirement of protein for growth increases consistently throughout childhood.
Boys

Girls
10-12 years

10-12 years
39.9

40.4
The requirement of protein for girls is higher than boys as the growth spurt in girls’ starts earlier.
Boys

Girls
13-15 years

13-15 years
54.3

51.9
Growth spurt begins at this age for boys hence they require higher amounts of protein.
Boys

Girls
16-18 years

16-18 years
61.5
55.5
Boys have higher muscle mass than girls hence require more protein.
Man

Woman
18 and above

18 and above
60

55
Required for the major bodily functions. (refer page…). Depending on the amount of work that an individual performs, the protein requirement varies. During phases of illness, surgery and during recuperation, the protein requirement increases as the body needs it for building anti-bodies and for the regeneration of lost tissues, especially during periods of blood loss to make up for the lost blood.
  Pregnant woman +23 Extra protein is needed for the growing foetus and for building of maternal tissue, formation of haemoglobin etc.
  Lactation: 0-6 months +19 Additional protein is needed for milk production as the infant is exclusively breastfed during this period.
  Lactation: 7-12 months +13 The requirement reduces as the child’s diet is supplemented with other foods apart from breast milk. Therefore, the requirement reduces.

 

Protein Rich Foods, Snack Recipes

Chana Dal and Cabbage TikkiChana Dal and Cabbage Tikki

Make the most of cauliflower greens to up your haemoglobin levels! Try making this Cauliflower Greens Mixed Sprouts Tikki to up your haemoglobin levels! This easy and tasty snack uses mixed sprouts for binding and to enhance the iron, protein and calcium content of the recipe further. Enjoy these crisp yet spongy Green Pea Pancakes during snacks. The combination of green peas with moong dal helps to enhance the fibre and protein content of this recipe. Here is a recipe for Healthy Oats Dosa, made without any rice. It is made with fibre-rich oats and is good for diabetics. It is gluten-free and also a good source of protein.

Protein Rich Foods, Lunch Recipes

Buckwheat KhichdiBuckwheat Khichdi

Matki and Jowar Paratha uses a combination of boiled and crushed matki is mixed with a dough of whole wheat flour and jowar flour to make these luscious parathas a high quality protein ones. Have this Healthy Broccoli Fried Rice, the beneficial veggie broccoli is tossed with brown rice and spices in very little oil. Bursting with protein power and the goodness of antioxidants, broccoli is a nutri-dense veggie worth including in your everyday diet. This mouth-watering Methi Toovar Dal is also extremely healthy, brimming with nutrients like iron, zinc and protein. It is good for weight-watchers, diabetics and senior citizens too. Serve it with hot phulkas, and your whole family will enjoy the nourishing meal.

Protein Rich Foods, Salad Recipes

Quinoa, Rocket Leaves and Chickpea Veg SaladQuinoa, Rocket Leaves and Chickpea Veg Salad

Enjoy this Rocket Leaves, Zucchini Red Pumpkin Healthy Lunch Salad which is chock-full of anti-oxidants and nutrients like vitamin C. Feta cheese gives you a good dose of protein while rocket leaves give you iron, and flax seeds contribute cholesterol-lowering omega-3 fatty acids. Quinoa Avocado Veg Healthy Office Salad in which quinoa is rich in fibre and protein. Being a whole grain, it keeps you full and does not cause your blood sugar levels to surge. Avocado is loaded with good healthy fat, while other ingredients are rich in antioxidants that prevent major diseases. Mixed Sprouts Beetroot Healthy Lunch Veg Salad where Beetroot is low in calories and high in fibre, making this a good salad for weight watchers. Mixed sprouts are rich in vitamins C, A and K, as well as magnesium, protein, calcium and fibre, which makes the salad healthy and filling too.


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Walnut and Cashewnut Balls
Recipe# 4810
14 Dec 18

 
 
by Tarla Dalal
Finger foods that are handy and yummy are always a huge hit. If they are sweet, then they are unbeatable! Walnut and Cashewnut Balls is one such healthy finger food for kids, made of calcium-rich walnuts and cashews roasted in ghee and bound together with sugar syrup. Do not make the sugar syrup too ....
Roadside Hare Chane Ki Chaat, Protein and Calcium Rich
Recipe# 42165
12 Dec 18

 
 by Tarla Dalal
A typical chaat that is commonly sold on Mumbai’s streets, the Roadside Hare Chane ki Chaat continues to be a popular dish with a timeless appeal. It pleases young and old with its incredible taste and amazing mouth-feel. It is also very simple to make, and you can even try it at home. All you n ....
4 Flour Dosa
Recipe# 40159
11 Dec 18

  This recipe has an associated video
 by Tarla Dalal
A unique dosa that is made with a fermented batter of soaked and ground urad combined with the right proportions of four readymade flours, the 4 Flour Dosa is super tasty and notably satiating! Rather than using high glycemic index rice, this sumptuous pancake is made with fibre-rich flours li ....
Spinach Tahini Wraps ( Nutritious Recipe For Pregnancy)
Recipe# 22444
11 Nov 08

 
 by Tarla Dalal
Build your iron stores with these spinach, lettuce and sesame seed wraps and ensure your baby's blood cells and hemoglobin are developing the way they should. Simple to make, the wraps combine flavour and taste in one healthy package.
Buckwheat Dosa
Recipe# 36424
14 Dec 18

 
 by Tarla Dalal
Um, you feel like having dosa today but no fermented batter on hand? Not to worry! Here is an easy and instant dosa prepared with buckwheat and urad dal. The twist here is that the ingredients are powdered, tempered and then mixed into a batter, which can be cooked immediately into yummy dosas. Serv ....
Lemon Cheesecake ( Diabetic)
Recipe# 3477
20 Aug 11

 
 
by Tarla Dalal
This summery cheesecake is wonderful if you are looking for a dessert to be prepared well in advance. The digestive biscuits, bound with a little bit of butter, give a light and crispy texture to the crust. The cheesecake mixture is flavoured with lemon juice and zest that lends its characteristic f ....
Chana Dal and Cabbage Tikki
Recipe# 38028
05 Nov 18

  This recipe has an associated video
 
by Tarla Dalal
Diabetic-friendly ingredients like chana dal and cabbage, flavoured elegantly with mint leaves and cumin seeds powder, make brilliant tikkis! The crispness of the Chana Dal and Cabbage Tikki brought about by the interplay of chana dal and curds is indeed remarkable, but must be had fresh off the tav ....
Spinach and Cheese Balls, Protein Rich Recipe
Recipe# 33225
05 Nov 18

  This recipe has an associated video
 by Tarla Dalal
Spinach and cheese balls, this power-packed snack is made up of cheese and paneer, 2 dense sources of protein. Paneer has a bland flavour and thus blends well with any ingredient. This recipes is sure to be enjoyed by people of all age groups especially the kids who love to munch on finger foo ....
Bajra, Whole Moong and Green Pea Khichdi
Recipe# 39646
10 Oct 14

 
 by Tarla Dalal
You must have heard of Bajra Khichdi, a famous Rajasthani delicacy. While that is a wholesome dish, here is something even more nourishing, fortified with more healthy stuff like whole moong, green peas and tomatoes. These not only add more crunch and tang to the khichdi, but also add more fibre, ir ....
Sprouts Dhokla
Recipe# 39007
26 Nov 13

  This recipe has an associated video
 by Tarla Dalal
Once a gujarati staple, steamed and low cal dhoklas are universally popular these days! they make a particularly wholesome and light breakfast. Add sprouted moong and spinach to add colour and make them more nourishing.
Homemade Peanut Butter, for Weight Loss and Athletes
Recipe# 41116
29 Oct 18

 
 by Tarla Dalal
Deliciously luscious peanut butter made at home with unsalted peanuts is a great source of monounsaturated healthy fats. Yes, that means it is actually good for you! Peanut butter is also a good source of protein. Coconut oil, added to the peanut butter to get a nice nutty taste, gives you healthy f ....
Oats, Coconut Milk, Peanut Butter Healthy Smoothie
Recipe# 42329
17 Oct 18

 
 by Tarla Dalal
When you bring together the right ingredients in the right way, you can achieve your nutritional goals in a very, very tasty way! Here, for example, we have made a smoothie with health-packed ingredients like oats, coconut milk and peanut butter. This luscious and tasty smoothie is great for kid ....
Buckwheat Khichdi, Farali Kutto Khichdi Recipe, Vrat Recipe, Fasting Recipe
Recipe# 33302
20 Feb 14

  This recipe has an associated video
 by Tarla Dalal
One look at this recipe and you know that faaral foods can be more sumptuous and often more flavourful than everyday meals! The garnish of sesame seeds and coriander is to this khichdi what a cherry is to icing! It really boosts the aroma and flav ....
Makhane ki Kheer
Recipe# 8693
15 Oct 18

 
 by Tarla Dalal
Rich in protein and calcium, makhana or fox-nut combines beautifully with low-fat milk to make a creamy and delicious kheer. A lacing of nutmeg powder and saffron lends an aesthetic touch to the Makhane ki Kheer, making this a memorable dessert that lingers on your taste buds. Makhana is also a grea ....
Cauliflower Greens Mixed Sprouts Tikki
Recipe# 42537
24 Nov 18

 
 by Tarla Dalal
Make the most of cauliflower greens to up your haemoglobin levels! Though not very commonly used, these greens are a very good source of iron and lend themselves to the preparation of very tasty dishes, such as this Cauliflower Greens Mixed Sprouts Tikki. This easy and tasty starter uses mixed s ....
Matki and Jowar Paratha
Recipe# 41005
11 Nov 08

 
 
by Tarla Dalal
This fabulous Matki and Jowar Paratha is very effective in recharging your iron levels during pregnancy. Boiled and crushed matki is mixed with a dough of whole wheat flour and jowar flour to make these luscious parathas. The addition of boiled matki makes these parathas quite soft and flavour ....
Paneer Tikka Kathi Rolls
Recipe# 3559
26 Nov 12

 
 
by Tarla Dalal
These rolls are a healthy version of frankies and make a complete meal by themselves. The chapatis have been made with whole wheat flour which is a good source of iron and fibre as compared to the usual plain flour (maida) rotis. The paneer and vegetable filling enriches these rolls with essential ....
Kadhi ( Gujarati Recipe)
Recipe# 607
23 Nov 14

  This recipe has an associated video
 
by Tarla Dalal
Kadhi is inseparable from gujarati cuisine. It is basically a wonderful sweet and spicy curd mixture thickened with gram flour, which can be enhanced in many ways using other ingredients like pakoras and koftas. This simple dish requires tact and perfection, which comes from practice. Remember never ....
Green Pea Pancakes
Recipe# 3508
20 Aug 11

 
 by Tarla Dalal
Enjoy these crisp yet spongy pancakes early in the morning before starting your day. The combination of green peas with moong dal helps to enhance the fibre and protein content of this recipe. Serve hot, with carrot garlic chutney.
Healthy Broccoli Fried Rice Recipe
Recipe# 42504
30 Oct 18

 
 
by Tarla Dalal
Bursting with protein power and the goodness of antioxidants , broccoli is a nutri-dense veggie worth including in your everyday diet. Being
Quinoa, Rocket Leaves and Chickpea Veg Salad, Buddha Bowl
Recipe# 42411
27 Aug 18

 
 by Tarla Dalal
The Urban Dictionary defines a Buddha Bowl as “a bowl which is packed so full that it has a rounded belly appearance on the top much like the belly of a Buddha.” Commonly, the term is used to describe a salad lunch that’s chock-full of healthy ingredients, including veggies, beans or lentils, an ....
Healthy Oats Dosa
Recipe# 42521
24 Aug 18

 
 by Tarla Dalal
Idli and Dosas need no introduction. One of the most famous South Indian breakfast or snack dishes, the dosa is quite versatile ....
Methi Toovar Dal, Healthy Recipe
Recipe# 42405
03 Dec 18

 
 
by Tarla Dalal
No reviews
Add more punch to the everyday toovar dal by teaming it up with tongue-tickling fenugreek leaves. Methi leaves have a very attractive flavour and aroma – its unique bitterness is actually pleasing to the palate and quite addictive! Here, it perks up the flavour of toovar dal, along with other ev ....
Soya Bhurji ( Pressure Cooker)
Recipe# 33347
10 Aug 18

 
 
by Tarla Dalal
Soya bhurji, enjoy this mouth-watering delicacy, brimming with goodness of soya. Pressure cooking does not require soaking soya granules as it gets cooked with other ingredients. Do not open the lid immediately let it stand for a while so that the granules soak up excess water if any. It is ....
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